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Back Press, Prone

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

It´s an effective exercise.
 


It´s a practicable exercise.
 


It´s an often applied exercise.
 

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Instructions

Preparation

Lie prone on Balance Pad, keep legs straight and place tiptoes apart on floor. Raise upper arms to hold elbows besides shoulders, let forearms point to front.

Execution

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

Variations / Comments

Keep head in neutral position.

Balance Pad Back Press, Prone Starting Position Starting Position
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Balance Pad Back Press, Prone Ending Position Ending Position

Muscles

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