Reverse Push-Ups: Supine Push-Up Technique, Benefits, and Negative Push-Ups Explained

How Do You Reverse Push-Ups?

While "reverse push-up" is not a universally standardized exercise term, it most commonly refers to a Supine Push-Up or Reverse Plank Push-Up, an exercise performed face-up that emphasizes posterior chain strength, triceps, and shoulder stability by pushing the body upwards from the floor. Alternatively, it can describe the eccentric (negative) phase of a standard push-up, a valuable technique for building strength.

Understanding the "Reverse Push-Up" Concept

The term "reverse push-up" often leads to confusion due to its lack of a single, universally accepted definition within exercise science. However, when considering bodyweight movements, two primary interpretations emerge:

• The Supine Push-Up (or Reverse Plank Push-Up): This is the most direct interpretation of "reverse" in terms of body orientation and primary movement. Instead of pushing your body away from the floor while prone (face down), you push your body up from the floor while supine (face up). This exercise primarily targets the posterior chain (glutes, hamstrings), triceps, and posterior deltoids, offering a complementary movement to the traditional push-up.
• The Negative Push-Up: This refers to the controlled lowering phase (eccentric contraction) of a standard push-up. While not an entirely separate exercise, it's a training technique that "reverses" the concentric (pushing up) action, focusing on muscle lengthening under tension. This is a powerful method for building strength for full push-ups.

This article will primarily focus on the Supine Push-Up as the core "reverse push-up" exercise, providing detailed instruction and benefits, and will also briefly cover the utility of the negative push-up.

Muscles Engaged in a Supine Push-Up

The Supine Push-Up is a compound exercise that effectively targets a range of muscles, contrasting with the anterior dominance of a standard push-up.

• Primary Movers:
  • Gluteus Maximus & Hamstrings: Power the hip extension, lifting the pelvis off the ground.
  • Triceps Brachii: Extend the elbow, assisting in pushing the torso and hips upwards.
  • Posterior Deltoids: Work synergistically with the triceps to stabilize and extend the shoulder.
• Stabilizers:
  • Core Musculature (Rectus Abdominis, Obliques, Erector Spinae): Crucial for maintaining a rigid torso and preventing spinal hyperextension or sagging.
  • Scapular Stabilizers (Rhomboids, Trapezius, Serratus Anterior): Help maintain proper shoulder blade position and support the upper body.
  • Forearm Flexors: Engage to provide a stable base through the hands.

Step-by-Step Execution: The Supine Push-Up

To perform the Supine Push-Up effectively and safely, follow these steps:

1. Starting Position:
   • Lie on your back on the floor with your knees bent and feet flat on the ground, hip-width apart. Position your feet close enough to your glutes so you can comfortably push through your heels.
   • Place your hands flat on the floor beside your hips, with your fingers pointing towards your feet. Your elbows should be bent, and your forearms relatively vertical. Ensure your palms are firmly pressed into the ground.
2. The Movement (Concentric Phase):
   • Engage your glutes, hamstrings, and core. Take a deep breath.
   • Exhale as you simultaneously push through your heels and your palms, lifting your hips and torso off the ground.
   • Continue pushing until your body forms a straight line from your knees to your shoulders. Your arms should be fully extended, and your chest should be open. Avoid shrugging your shoulders towards your ears.
   • At the top, your weight should be supported by your heels and your hands, with your glutes actively squeezed.
3. The Return (Eccentric Phase):
   • Inhale as you slowly and in a controlled manner reverse the movement.
   • Lower your hips and torso back towards the starting position, allowing your elbows to bend and your glutes to gently touch the floor. Maintain control throughout the descent.
4. Key Cues:
   • Maintain a straight line: Avoid letting your hips sag or hyperextending your lower back at the top.
   • Drive through heels and palms: Ensure even distribution of pushing force.
   • Squeeze glutes at the top: Maximizes posterior chain engagement.
   • Control the descent: Prevents injury and maximizes time under tension.
   • Keep neck neutral: Gaze towards the ceiling or slightly forward to avoid strain.

Benefits of Incorporating Supine Push-Ups

Integrating the Supine Push-Up into your training offers several distinct advantages:

• Posterior Chain Strengthening: It specifically targets the glutes and hamstrings, which are often underdeveloped compared to the quadriceps. This contributes to better overall lower body strength and athletic performance.
• Triceps and Shoulder Development: While a push-up primarily works the chest, the supine push-up heavily engages the triceps and posterior deltoids, contributing to balanced arm and shoulder strength.
• Improved Shoulder Stability: The pushing action from a supine position, with the scapulae free to move, helps strengthen the stabilizing muscles around the shoulder joint.
• Enhanced Core Engagement: Maintaining a rigid plank position throughout the movement demands significant activation from the entire core musculature, improving spinal stability.
• Counteracts Anterior Dominance: Many modern lifestyles and training routines lead to overdevelopment of anterior muscles (chest, quads) and underdevelopment of posterior muscles. The supine push-up helps restore muscular balance, promoting better posture and reducing injury risk.
• Accessible Bodyweight Exercise: It requires no equipment, making it a versatile exercise that can be performed almost anywhere.

Progressions and Regressions

To tailor the Supine Push-Up to your current strength level, consider these modifications:

• Regressions (Easier):
  • Reduced Range of Motion: Only lift your hips partially off the floor, focusing on control.
  • Hands Closer to Hips: This reduces the leverage required from the triceps and shoulders.
  • Foot Position Adjustment: Experiment with foot placement; sometimes moving them slightly further away can make it easier to initiate the hip drive.
• Progressions (Harder):
  • Elevated Feet: Place your feet on a stable elevated surface (e.g., a sturdy box or bench). This increases the load on the upper body and posterior chain.
  • Single-Leg Supine Push-Up: Perform the movement with one leg extended or lifted off the floor, significantly increasing the challenge to the glutes, hamstrings, and core stabilizers.
  • Weighted Supine Push-Up: Place a weight plate or sandbag across your hips (ensure it's stable and won't roll off) to increase resistance.
  • Tempo Training: Slow down the eccentric (lowering) phase to 3-5 seconds to increase time under tension.

Common Mistakes to Avoid

To maximize effectiveness and prevent injury, be mindful of these common errors:

• Sagging Hips: Allowing your hips to drop below the straight line from knees to shoulders at the top of the movement indicates insufficient glute and core engagement.
• Hyperextending the Lower Back: Pushing the hips too high and arching the lower back excessively places undue stress on the lumbar spine.
• Flaring Elbows: Allowing your elbows to point directly out to the sides can put unnecessary strain on the shoulder joints. Aim for elbows to point more towards your feet or slightly out at an angle.
• Lack of Control on the Descent: Dropping quickly to the floor negates the benefits of the eccentric phase and can be jarring for the joints.
• Shrugging Shoulders: Keep your shoulders packed down and away from your ears to maintain proper scapular stability.
• Pushing Through Toes: Ensure you are driving through your heels to effectively engage the glutes and hamstrings.

When to Integrate Supine Push-Ups into Your Routine

The Supine Push-Up is a versatile exercise that can be incorporated into various parts of your training program:

• Warm-up: As a dynamic movement to activate the glutes, hamstrings, and core before a lower body or full-body workout.
• Accessory Work: After your main compound lifts, to further strengthen the posterior chain, triceps, and shoulders.
• Antagonist Pairing: Pair it with traditional push-ups or chest presses to ensure balanced development of pushing muscles.
• Rehabilitation (Under Guidance): Can be a gentle way to reintroduce pushing movements and posterior chain activation after certain injuries, always under the supervision of a qualified professional.
• Bodyweight Circuits: An excellent addition to full-body bodyweight routines.

The "Negative Push-Up" as a Reversal Technique

While distinct from the Supine Push-Up, the negative push-up is a powerful technique for "reversing" the action of a standard push-up to build strength. It focuses on the eccentric (lowering) phase, where muscles are typically stronger and can handle more load.

• How to Perform a Negative Push-Up:

  1. Start in the top plank position of a push-up (hands directly under shoulders, body in a straight line).
  2. Instead of pushing up, you will only perform the lowering phase. Slowly and with maximum control, lower your chest towards the floor, taking 3-5 seconds.
  3. Once your chest lightly touches the floor, you can either push back up from your knees (if a full push-up is too difficult) or simply reset to the top plank position by standing up or crawling back into position.
  4. Repeat for the desired number of repetitions.

• Benefits: Eccentric training builds significant strength, improves muscle control, and can help overcome sticking points in the concentric phase of a full push-up. It's an excellent method for individuals who cannot yet perform a full push-up to progressively build the necessary strength.