Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | mat |
Additional Equipment | - |
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 Mat Back Press, Prone Starting Position](/data/exercisefiles/48/1348.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Mat Back Press, Prone | Ending Position Mat Back Press, Prone Ending Position](/data/exercisefiles/49/1349.jpg)
Muscles
Target | Erector Spinae |
Stabilizers | Trapezius, Upper | Trapezius, Middle | Trapezius, Lower | Rhomboids | Deltoids, Posterior | Gluteus Maximus |
![Mat Back Press, Prone | Muscles Front Mat Back Press, Prone Muscles Front](/data/musclemaps/31/731.jpg)
Front
![Mat Back Press, Prone | Muscles Rear Mat Back Press, Prone Muscles Rear](/data/musclemaps/32/732.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)