Supine push up

Category

Back

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Trapezius, Rhomboids, Posterior Deltoids

Secondary muscles

Erector Spinae, Rectus Abdominis, Obliques

How to do it

1. Lie on your back with your knees bent and feet flat on the floor. Position your elbows to your sides with your forearms perpendicular to the floor and hands kept closed.
2. Engage your core and press your elbows into the floor, lifting your upper back and shoulders off the floor.
3. Hold the lifted position for a second, feeling the contraction in your upper back.
4. Slowly lower your upper back and shoulders back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Breathe steadily: exhale as you lift your upper back and shoulders, and inhale as you lower them back down.
• Focus on using your shoulders and upper back muscles to lift your upper body off the floor.
• Use a mat to provide cushioning and support for your back.