Back & Palm Press
Strengthen your back & improve posture with Back & Palm Press! Simple, effective exercise you can do anywhere.
The Back & Palm Press mainly works the traps and shoulders, with help from the back. No equipment needed: it uses just your bodyweight.
Back & Palm Press Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rotator Cuff (infraspinatus)
Back & Palm Press Variations and Alternatives
How to do the Back & Palm Press
Stand with your feet shoulder-width apart, knees slightly bent.
Extend your arms straight out to your sides at shoulder height, palms facing backwards.
Engage your core and keep your shoulders down away from your ears.
Press your palms back as far as you can, imagining you are pushing against a wall.
Squeeze your shoulder blades together while keeping your arms straight.
Hold the contraction at the furthest point for a second.
Slowly return to the starting position, keeping tension in the shoulder blades.
Repeat for the desired number of repetitions.
Keep your neck relaxed, and avoid shrugging your shoulders.
Focus on maintaining good posture throughout the exercise.
Move in a controlled manner to maximize engagement of the target muscles.
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Back & Palm Press FAQs
What muscles does the Back & Palm Press work?
The Back & Palm Press mainly works the traps and shoulders, with help from the back. The main muscles are the trapezius and posterior deltoid.
What equipment do you need for the Back & Palm Press?
None. The Back & Palm Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Back & Palm Press go on?
It belongs on pull day in a push/pull/legs routine.
What are some Back & Palm Press variations and alternatives?
Similar exercises include the Chest & Back Pull, Forward Forearm Push, Mid-Back & Elbow Squeeze and Overhead Palm & Elbow Squeeze.
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