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Elbow Pushdown, Supine

 
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Classification
Type basic
Mechanics isolated
Direction pull
Equipment mat
Additional Equipment -
x Rate Elbow Pushdown, Supine
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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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 Starting Position
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Mat Elbow Pushdown, Supine Ending Position Ending Position

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
Front
Mat Elbow Pushdown, Supine Muscles Rear
Rear
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