Demo & instructions
Prone Press-Up
Also known as: Press-Up Extension, Cobra Press, Repeated Back Extension
Instructions
Lying face down with the hands under the shoulders, you press the upper body up while the hips stay on the floor, then lower again. Repeated gently, it takes the spine into extension and lengthens the front of the trunk.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–15 reps
Setup
- 1Lie face down with the hands flat under the shoulders and the legs relaxed.
Execution
- 1Press through the hands to lift the chest, letting the back arch while the hips stay heavy on the floor.
- 2Go only as high as is comfortable, pause for a breath, then lower slowly.
- 3Repeat with the back muscles relaxed and the arms doing the lifting.
Breathing
Exhale as you press up; inhale as you lower.
Form cues
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
