Reverse Pushups: A Bodyweight Exercise for Building a Bigger Back
Summary
Jeff Cavalier of AthleanX introduces the reverse pushup, a bodyweight rowing movement designed to strengthen the mid-back and counteract the common problem of rounded, forward-rotated shoulders. Unlike pull-ups alone, this exercise specifically targets the muscles between the shoulder blades, helping restore muscle balance between the front and back of the body. The exercise requires minimal equipment and can be performed virtually anywhere.
Key Points
- Pull-ups alone are not enough to fix forward shoulder posture — you need a rowing movement to properly target the mid-back and the muscles between the scapulae
- The goal is to strengthen the mid-back specifically, pulling the shoulders back out of their rounded position
- The reverse pushup mimics a rowing pattern using only bodyweight, making it accessible without barbells or cables
- Beginners can start with knees bent and feet flat on the floor; more advanced variations extend the legs straight out
- The exercise can be performed with two benches, or improvised with any household objects that provide a stable surface at elbow height (e.g., step risers with padding)
- A static isometric hold at the top position is a valid variation when full range of motion isn’t available with your setup
- Restoring front-to-back muscle balance allows all other lifts to improve, as the body performs better when muscles are working in coordination
Exercise Details
Target Muscles
- Mid-back (rhomboids, middle trapezius)
- Muscles responsible for scapular retraction (drawing the shoulder blades together)
- General posterior chain engagement
Proper Form Cues
- Position yourself lying underneath two benches (or equivalent surfaces), with elbows placed on each bench at roughly a 90-degree angle — similar to an incline bench position but inverted
- Allow your trunk to drop down below the level of the bench
- Drive through the elbows, pressing down and through to lift the chest up
- Keep the chest out at the top of the movement
- Control the descent back down before pressing up again
Variations & Progressions
- Beginner: Feet flat on the floor, knees bent
- Intermediate: Legs fully extended, heels on the ground
- Isometric: Hold the top contracted position as a static hold when depth is limited by your setup
Common Mistakes to Avoid
- Relying solely on pull-ups to address rounded shoulder posture — pull-ups do not adequately train the mid-back retractors
- Skipping the rowing pattern entirely when no barbell or cable machine is available, instead of improvising with bodyweight
Sets/Reps
- No specific sets or reps were prescribed in this video