Seated Back Press
Strengthen your back & improve posture with Seated Back Press! A simple, effective exercise you can do anywhere.
The Seated Back Press mainly works the back and traps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Seated Back Press Muscles Worked
Primary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Seated Back Press Variations and Alternatives
How to do the Seated Back Press
Starting Position: Sit on the floor with your legs crossed. Make sure your back is straight and your core is engaged.
Arm Position: Raise your arms straight above your head with your palms facing each other. Keep your elbows slightly bent.
Movement:
Slowly bring your arms down to shoulder height while keeping your elbows bent at about a 90-degree angle. Your forearms should be parallel to the floor.
Press your arms back up to the starting position, straightening them overhead. Focus on engaging your back muscles during this movement.
4. Breathing: Inhale as you lower your arms and exhale as you press them back up.
Repetitions: Perform this movement for 10-15 repetitions, concentrating on maintaining good posture and control throughout.
Cool Down: After completing your sets, relax your arms and take a moment to stretch your shoulders and back.
Tips:
Ensure that your neck remains relaxed and that you do not strain it during the movement.
If needed, you can use a yoga mat for comfort while sitting.
Seated Back Press FAQs
What muscles does the Seated Back Press work?
The Seated Back Press mainly works the back and traps, with help from the shoulders. The main muscles are the latissimus dorsi and trapezius.
What equipment do you need for the Seated Back Press?
None. The Seated Back Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Back Press go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Back Press variations and alternatives?
Similar exercises include the Battle-Rope Seated, Lying Upper Trapezius Press, Back & Palm Press and Alternating Seated Arm Back & Archer Rotation.
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