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Back Press, Prone

 
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Classification
Type auxiliary
Mechanics isolated
Direction pull
Equipment mat
Additional Equipment -
x Rate Back Press, Prone
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Lie prone on floor. Hold forearms to front with elbows besides shoulders. Slightly lift head and chest.

Execution

Raise torso by flexing lower back. Hold position for a moment, return and repeat.

Variations / Comments

Change effort by positioning hands. Place hands on lower back for an easy workout. Hold hand far beyond head for a harder workout.

Mat Back Press, Prone Starting Position Starting Position
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Mat Back Press, Prone Ending Position Ending Position

Muscles

Target Erector Spinae
Stabilizers Trapezius, Upper | Trapezius, Middle | Trapezius, Lower | Rhomboids | Deltoids, Posterior | Gluteus Maximus
Mat Back Press, Prone Muscles Front
Front
Mat Back Press, Prone Muscles Rear
Rear
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