How to Do a Reverse Grip Push-Up Correctly (And Safely)

[MuscleMadness]

What’s up, it’s Muscle Madness—coming at you from the grind where strength is built and limits get shattered. Today, we’re talking about a bodyweight move that’s been raising eyebrows and burning triceps: the reverse grip push-up. That’s right, the reverse grip, and when you nail this move, it slams your lower chest, triceps, and even your forearms like no other bodyweight exercise can.
But here’s the deal—doing this wrong? It can wreck your wrists or tweak your shoulders faster than you can say “reps for Jesus.” That’s why I’m here to break it down for you, musclehead to musclehead.

What Is a Reverse Grip Push-Up?​

Alright—so what exactly is a reverse grip push-up? Instead of the usual palms-down position you see with standard push-ups, you’re rotating your hands so your fingertips point toward your feet and your palms are facing upward or slightly outward.

This change in hand placement shifts the emphasis from your upper chest to your lower chest and triceps. Because of the supinated (palms-up) position, it also brings the biceps and forearms into play.

Compared to traditional push-ups, this variation requires more shoulder mobility, wrist flexibility, and core control, so it’s not something you can do without preparing first. Respect the move.

Benefits of Reverse Grip Push-Ups​

Reverse grip push-ups aren’t just a show-off move. When done with good form, they deliver serious gains.

You’ll feel increased activation in your triceps and lower chest, especially if you keep your elbows tucked close. That makes it a killer accessory movement for anyone chasing that horseshoe triceps or complete chest development.

It also challenges your wrist and forearm strength in a unique way, which helps with grip-heavy lifts like deadlifts, rows, and curls.

And here’s something a lot of guys overlook—if your shoulder mobility is decent, this variation can improve your external rotation control, making your joints more stable under load.

Risks and Common Mistakes​

Listen up—this move can bite you if you rush in blind. The wrist strain is real if your hand placement is too aggressive or your surface isn’t right.

Another rookie mistake is letting the elbows flare out to the sides. That’s a fast track to shoulder impingement—don’t be that guy. Keep your elbows tight and control your range of motion.

You’ll also see some dudes sag their hips or arch their back like they’re dodging a sniper. That’s just bad core engagement. Your body should form a straight line from head to heel—locked in, tight.

Step-by-Step Guide to Doing It Right​

Before you even hit the floor, do a solid warm-up. Wrist circles, wall slides, and arm swings go a long way to get the blood moving in your wrists, shoulders, and elbows.
Now let’s break it down:

• Begin in a regular push-up stance, then turn your hands so that your palms face your feet. Depending on your wrist mobility, you might only rotate partially—do what feels safe.
• As you lower down, keep your hands slightly wider than shoulder-width apart, with your elbows tucked. Keep your core tight and glutes engaged.
• Lower slowly, maintaining control and keeping your chest just above the floor. Then, push back up while maintaining that tight form.
• Breathe in as you lower, and exhale with force as you push back up. Tempo-wise, go slow and steady—don’t rush it.
  

Safety Tips and Modifications​

First thing—if you feel wrist pain, stop. You might need to reduce the rotation angle or try doing these on push-up bars or dumbbells to keep your wrists neutral.

You can also start with incline reverse grip push-ups—use a bench or a box so there’s less pressure on your joints, and you can control the movement more easily.

And let me be real with you—if you’ve got pre-existing wrist or shoulder injuries, this move might not be for you right now. Heal up first, then ease into it.
Wrist wraps can offer support, but don’t let them become a crutch. Mobility and control are your first line of defense.

Progressions and Programming​

Once you’ve nailed the form, you can build this into your push or upper body day as a triceps finisher or part of a bodyweight circuit. Start with three sets of 8 to 10 reps, focusing on proper form. Pair it with triceps dips, diamond push-ups, or a close-grip bench for a serious pump.

To level up, you can add a weighted vest, elevate your feet, or slow the tempo even more for a time under tension. Just don’t sacrifice form—this move demands precision.

Frequently Asked Questions​

Are reverse grip push-ups good for beginners?

It’s more of an intermediate move. Before attempting this, beginners should start with standard push-ups and work on wrist mobility.

What muscles does a reverse grip push-up target most?

The triceps, lower chest, front delts, forearms, and even biceps are activated more in a push-up than in a traditional push-up.

Can reverse grip push-ups cause wrist pain?

Yes, if your wrists aren’t mobile or you’re using poor hand placement, modify the grip angle or use bars to reduce strain.