Reverse Triceps Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Reverse Triceps Push-Up

Step by step instructions, muscle activation and variants for the Reverse Triceps Push-Up.

EasyTriceps

About this exercise

A bodyweight triceps exercise performed lying face-up on the floor, pressing through the hands to lift the hips and torso. It mimics the motion of a bench dip using only the floor, making it an accessible alternative for targeting the triceps and lower chest.

How to Perform

  • Sit on the floor with your knees bent and feet flat, hands placed behind your hips with fingers pointing toward your feet
  • Straighten your arms to lift your hips off the floor, entering the starting position
  • Lower your hips toward the floor by bending your elbows until your upper arms are roughly parallel to the floor
  • Press through your palms to extend your arms and return to the starting position
  • Keep your elbows pointing straight back rather than flaring out to the sides
  • Repeat for the desired number of reps

Muscle Activation

Primary
Triceps
Secondary
BicepsFront shouldersOuter forearmUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Reverse Triceps Push-Up

The Reverse Triceps Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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