How to Do the Reverse Hands Push-Up (Floor)

Intermediate arms exercise — bodyweight.

The Reverse Hands Push-Up (Floor) is an intermediate-level arms exercise that works several muscles together, led by the biceps, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.

Reverse Hands Push-Up (Floor) demonstration

Exercise details

Muscle group: Arms
Primary muscle: Biceps
Equipment: Bodyweight
Difficulty: Intermediate
Type: Compound

How to perform it

1Start in a standard push-up position on the floor, then rotate both hands so your fingers point back toward your feet (turn them slightly outward if your wrists feel tight).
2Keep your body in a straight line from head to heels with your elbows tucked close to your sides.
3Lower your chest toward the floor under control, then press back up to full arm extension while contracting your chest and arms.
4Keep your wrists as neutral as you can, reduce the range of motion if you feel any wrist discomfort, and stop if it becomes painful.
5Targets the biceps, forearms, chest, front shoulders, and core.

How to program the Reverse Hands Push-Up (Floor)

Do the Reverse Hands Push-Up (Floor) early in your session while you're fresh — compound lifts deserve your best energy.
Warm up with one or two lighter sets before your working sets to prime the movement.
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.

Reverse Hands Push-Up (Floor) alternatives

No space? These train the same biceps, grouped by what you have available.

No equipment

Dumbbell or kettlebell

Barbell

Machine or cable

Easier and harder variations

The Reverse Hands Push-Up (Floor) is rated intermediate. Regress while you build the pattern, progress once it feels easy.

Easier — build up to it

What to pair it with

For a balanced session, pair the Reverse Hands Push-Up (Floor) with a move for the opposing muscles — the Bench Dip On Floor (triceps) or the Bench Dips (triceps). Alternating the two as a superset saves time, because one side rests while the other works.

Where it fits in your weekly plan

When the free routine generator builds your week, the Reverse Hands Push-Up (Floor) can land on:

Full Body days — in 1–2 days a week plans
Push days — in 3, 5 or 6 days a week plans
Pull days — in 3, 5 or 6 days a week plans
Upper Body days — in 4 or 5 days a week plans

Included when your equipment is set to: No equipment, Dumbbells, Full gym.

Free tools for this exercise

TDEE calculator

Find the daily calories that support your training goal.

Put it in your plan

SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Reverse Hands Push-Up (Floor) automatically — then tracks every set.

Build my free plan

Frequently asked questions

What muscles does the Reverse Hands Push-Up (Floor) work?

The Reverse Hands Push-Up (Floor) primarily targets the biceps within the arms muscle group, and recruits several supporting muscles as a compound movement.

What equipment do I need for the Reverse Hands Push-Up (Floor)?

None — the Reverse Hands Push-Up (Floor) is a bodyweight exercise you can do anywhere, no gym required.

Is the Reverse Hands Push-Up (Floor) a compound or isolation exercise?

The Reverse Hands Push-Up (Floor) is a compound exercise, working multiple joints and muscle groups at once. It's well suited to intermediate trainees.

How many sets and reps of the Reverse Hands Push-Up (Floor) should I do?

As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.

Is the Reverse Hands Push-Up (Floor) good for beginners?

The Reverse Hands Push-Up (Floor) is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.

What can I do instead of the Reverse Hands Push-Up (Floor)?

Good substitutes that train the same biceps include the Incline Reverse-Hands Push-Up (bodyweight), the Reverse Hands Push-Up (Bar) (bodyweight), the Concentration Curls (dumbbell). Pick the one that matches the equipment you have.