Reverse Elbow Push-Up: Guide to Form, Benefits, and Variations

How to do reverse elbow push ups?

The "reverse elbow push-up," often referred to as a Commando Push-Up or Plank Walk-Up, is a dynamic exercise that transitions between a forearm plank and a full plank, effectively challenging upper body strength, core stability, and shoulder endurance.

What is a Reverse Elbow Push-Up?

The term "reverse elbow push-up" is not a universally standardized exercise name but most accurately describes a movement where you transition from your elbows up to your hands, and then back down to your elbows, while maintaining a plank position. This exercise is widely known as a Commando Push-Up or Plank Walk-Up. Unlike a traditional push-up that primarily involves elbow flexion and extension in the sagittal plane, the Commando Push-Up incorporates more frontal plane stability and requires greater shoulder girdle control as you shift weight from forearms to hands and back. It's an excellent exercise for building functional strength and improving core-to-extremity stability.

Muscles Worked

The Reverse Elbow Push-Up (Commando Push-Up) is a compound exercise that engages multiple muscle groups, with a significant emphasis on stability and anti-rotation.

• Primary Movers:
  • Triceps Brachii: Crucial for extending the elbow as you push up from the forearms.
  • Anterior Deltoid: Assists in shoulder flexion and stabilization during the transition.
  • Pectoralis Major: Provides support and contributes to the pushing action, particularly the clavicular (upper) head.
• Stabilizers & Synergists:
  • Core Muscles (Rectus Abdominis, Obliques, Transverse Abdominis): Essential for maintaining a rigid plank throughout the movement, preventing hip sagging or rotation.
  • Serratus Anterior: Stabilizes the scapula against the rib cage, crucial for shoulder health and efficient pushing mechanics.
  • Rotator Cuff Muscles: Provide dynamic stability to the shoulder joint.
  • Latissimus Dorsi: Engaged to help stabilize the torso and prevent excessive arching of the lower back.
  • Quadriceps & Glutes: Isometric contraction to maintain lower body stability in the plank position.

Benefits of Incorporating Reverse Elbow Push-Ups

Adding this exercise to your routine offers a multitude of advantages beyond traditional push-ups:

• Enhanced Core Stability: The continuous need to resist rotation and maintain a rigid torso significantly strengthens the entire core musculature.
• Improved Shoulder Stability: The dynamic transition between forearm and hand positions challenges the rotator cuff and scapular stabilizers, fostering robust shoulder health.
• Functional Strength: This movement mimics actions seen in real-world scenarios, improving your ability to control your body through different planes of motion.
• Triceps and Shoulder Endurance: The repetitive pushing and stabilizing action builds endurance in the triceps and deltoids.
• Versatility: It can serve as a progression from static planks or a regression for more advanced exercises like burpees, offering adaptable challenge levels.
• Reduced Wrist Strain (Initial Position): Starting from the elbows can be more comfortable for individuals with wrist sensitivities compared to a direct hand-plank start.

Step-by-Step Execution: How to Perform the Reverse Elbow Push-Up

Proper form is paramount to maximize benefits and prevent injury.

1. Starting Position (Forearm Plank): Begin in a forearm plank position. Your elbows should be directly beneath your shoulders, forearms parallel, and hands flat on the ground or clasped. Your body should form a straight line from head to heels, with your core engaged, glutes squeezed, and hips stable.
2. First Hand Placement: From the forearm plank, place one hand (e.g., right hand) on the floor directly beneath your shoulder, pressing firmly into the ground.
3. Second Hand Placement: Immediately follow by placing your other hand (left hand) on the floor, also directly beneath its respective shoulder. You are now in a high plank position.
   • Key Cue: As you transition, strive to keep your hips as level and still as possible, minimizing any rocking or rotation. Your core should be intensely engaged.
4. First Elbow Return: From the high plank, lower the first elbow (right elbow) back down to the starting forearm plank position.
5. Second Elbow Return: Follow with the second elbow (left elbow), returning to the original forearm plank.
6. Repeat and Alternate: This completes one repetition. For the next repetition, lead with the opposite hand/elbow (e.g., left hand up first, then right hand, then left elbow down, then right elbow). Alternating the lead arm helps ensure balanced strength development.

Common Mistakes to Avoid

• Sagging Hips: Allowing your hips to drop towards the floor indicates a weak core and puts strain on the lower back. Keep your core tight and glutes squeezed.
• Elevated Hips (Pike Position): Pushing your hips too high creates a "pike" and reduces core engagement, making the exercise easier but less effective. Maintain a straight line from head to heels.
• Excessive Rocking or Rotation: Swinging your body from side to side or rotating your hips excessively indicates a lack of core stability. Focus on controlled, deliberate movements.
• Elbows Flaring Out: While transitioning, ensure your elbows remain relatively close to your body to protect your shoulders and maximize triceps engagement.
• Lack of Control: Rushing through the movement compromises form and effectiveness. Perform each step slowly and with control.
• Looking Up: Keep your neck in a neutral position by looking down at the floor a few inches in front of your hands/forearms.

Modifications and Progressions

The Reverse Elbow Push-Up can be adapted to suit various fitness levels.

Regressions (Easier)

• On Knees: Perform the exercise from your knees instead of your toes. This reduces the load on the core and upper body, allowing you to focus on the movement pattern.
• Wall Variation: Stand facing a wall, place your forearms on the wall, and "walk up" your hands, then back down your forearms. This reduces the bodyweight load significantly.
• Partial Range of Motion: Practice just the "up" phase or "down" phase separately until comfortable with the full movement.

Progressions (Harder)

• Tempo Training: Slow down the concentric (pushing up) and/or eccentric (lowering down) phases. For example, a 3-second count for each transition.
• Decline: Elevate your feet on a stable surface (e.g., a bench or sturdy box). This increases the load on the upper body.
• Weighted Vest: Once bodyweight is mastered, add a weighted vest for increased resistance.
• Single-Arm Support (Advanced): Briefly lift one hand off the ground while in the high plank, or one forearm off the ground in the forearm plank, to challenge stability further. Only attempt with significant prior strength.
• Adding a Push-Up: After reaching the high plank position, perform a full push-up before returning to the forearm plank.

Integrating into Your Workout Routine

The Reverse Elbow Push-Up can be incorporated into various workout types:

• Warm-Up: Use 1-2 sets of 5-8 repetitions at a controlled pace to activate core and shoulder muscles.
• Strength Training: Perform 2-4 sets of 8-15 repetitions as part of your upper body or full-body workout. Focus on perfect form rather than high volume.
• Core Work: Include it in your core routine for its significant anti-rotational benefits.
• Circuit Training: Integrate it into a circuit with other bodyweight exercises.

Safety Considerations and When to Avoid

While generally safe, consider the following:

• Listen to Your Body: Stop if you experience any sharp pain, especially in the shoulders, wrists, or lower back.
• Pre-existing Conditions: Individuals with shoulder impingement, rotator cuff issues, wrist problems, or lower back pain should consult a healthcare professional or physical therapist before attempting this exercise.
• Proper Warm-Up: Always perform a dynamic warm-up that includes shoulder circles, wrist rotations, and light core activation before starting.
• Control Over Speed: Rushing increases the risk of injury. Prioritize slow, controlled movements.

Conclusion

The Reverse Elbow Push-Up, or Commando Push-Up, is a highly effective and versatile exercise for building comprehensive upper body strength, core stability, and shoulder endurance. By mastering its nuanced execution and avoiding common pitfalls, you can unlock significant functional benefits and enhance your overall fitness. Remember to prioritize form, listen to your body, and progressively challenge yourself to continue seeing results.