Classification
Type | basic |
Mechanics | isolated |
Direction | pull |
Equipment | mat |
Additional Equipment | - |
Instructions
Preparation
Lie supine on mat with fleg flexed right-angled and feet placed shoulderwide on floor. Put upper arms on mat, perpendicular to torso. Let forearms point upward.Execution
Flex back and rear shoulders and push elbows "into floor" to try to lift back slightly off mat. Simulteneously lift hips. Return and repeat.Variations / Comments
Maintain muscular tension, donīt "rest" in lower position.![Mat Elbow Pushdown, Supine | Starting Position Mat Elbow Pushdown, Supine Starting Position](/data/exercisefiles/10/1210.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Mat Elbow Pushdown, Supine | Ending Position Mat Elbow Pushdown, Supine Ending Position](/data/exercisefiles/11/1211.jpg)
Muscles
Target | Back, General |
Synergist | Deltoid, Posterior | Trapezius, Middle | Trapezius, Lower | Rhomboids | Latissimus Dorsi | Gluteus Maximus |
Stabilizers | Hamstrings | Gastrocnemius |
![Mat Elbow Pushdown, Supine | Muscles Front Mat Elbow Pushdown, Supine Muscles Front](/data/musclemaps/63/663.jpg)
Front
![Mat Elbow Pushdown, Supine | Muscles Rear Mat Elbow Pushdown, Supine Muscles Rear](/data/musclemaps/64/664.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)