Lying Back Extension with Press
Description
The lying back extension with press is a combo move performed face down on the floor. The lifter extends the back to lift the chest off the floor and presses the arms overhead at the same time. The combination builds back, glutes, and shoulder strength together.
Muscle Group
Equipment Required
Lying Back Extension with Press Instructions
- Lie face down on the floor with arms extended overhead.
- Make loose fists with palms facing each other.
- Brace your core and keep your head neutral.
- Lift your chest off the floor by extending the back.
- At the same time press your arms forward and overhead.
- Reach high with the hands as the chest rises.
- Pause briefly at the top and squeeze the back and glutes.
- Lower the chest and arms back to the floor with control.
Lying Back Extension with Press Form & Visual
Lying Back Extension with Press Benefits
- Trains back and shoulders together
- Builds posterior chain
- No equipment needed
- Useful for posture
- Combo move saves time
- Easy to add to any session
Lying Back Extension with Press Muscles Worked
- Spinal erectors
- Gluteus maximus
- Anterior deltoid
- Lower trapezius
Lying Back Extension with Press Variations & Alternatives
- Superman
- Reverse Snow Angel
- Y T W Raise
- Bird Dog
