Lying Prone Trapezius Press with Back Extension
UpdatedStrengthen your back with the Lying Prone Trapezius Press! Improve posture & build upper body strength with this simple, effective exercise.
The Lying Prone Trapezius Press with Back Extension mainly works the traps and back, with help from the lower back. No equipment needed: it uses just your bodyweight.
Lying Prone Trapezius Press with Back Extension Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Spinal Erectors (erector spinae)
Lying Prone Trapezius Press with Back Extension Variations and Alternatives
How to do the Lying Prone Trapezius Press with Back Extension
Equipment Needed: None.
Positioning:
Lie face down on a flat, comfortable surface such as a mat or padded floor.
Keep your body straight, with your legs extended fully behind you and your feet hip-width apart.
Place your arms straight out in front of you, keeping them aligned with your shoulders, palms facing down.
Movement:
While maintaining the straight position of your body, lift your arms and chest off the ground simultaneously.
Focus on squeezing your shoulder blades together as you lift.
Hold the raised position for a moment to feel the contraction in your upper back.
Slowly lower your arms and chest back to the starting position without allowing your feet or hips to lift off the ground.
Repeat for 8-15 repetitions.
Tips:
Keep your neck in a neutral position to avoid straining it; look slightly ahead of you, not straight down.
Engage your core throughout the movement to provide stability and support for your back.
Start with a few repetitions and build up as you gain strength and confidence in the movement.
Lying Prone Trapezius Press with Back Extension FAQs
What muscles does the Lying Prone Trapezius Press with Back Extension work?
The Lying Prone Trapezius Press with Back Extension mainly works the traps and back, with help from the lower back. The main muscles are the trapezius and latissimus dorsi.
What equipment do you need for the Lying Prone Trapezius Press with Back Extension?
None. The Lying Prone Trapezius Press with Back Extension is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Prone Trapezius Press with Back Extension go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Prone Trapezius Press with Back Extension variations and alternatives?
Similar exercises include the 45-Degree Back Extension with Scapular Adduction, Bent-Over Back Scapular Extension Adduction, Body Extension and Y.
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