- EquipmentNone
- PatternMobility
- Repsheld for time
Lie face down with your hands under your shoulders, legs relaxed.
First cueLet the lower back relax.
How to do the Prone Press-Up
Set up. Lie face down with your hands under your shoulders, legs relaxed.
- Press your upper body up with your arms, keeping your hips on the floor.
- Go only as high as is comfortable.
- Lower slowly and repeat.
Form cues
- Let the lower back relax.
- Keep the hips down.
- Move slowly.
Common mistakes
- Lifting the hips off the floor.
- Pushing into a range that pinches.
Muscles worked
Main target: Lower back. The erector spinae run either side of the spine. They straighten the back and hold it straight under a load, in every hinge, squat and carry.
On the way: Abs.
Its other side: Abs, in the trunk pattern.
Track it in StatBlockFit
In the StatBlockFit app the Prone Press-Up is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Prone Press-Up?
Set up: Lie face down with your hands under your shoulders, legs relaxed. Steps: 1. Press your upper body up with your arms, keeping your hips on the floor. 2. Go only as high as is comfortable. 3. Lower slowly and repeat. Form cues: Let the lower back relax. Keep the hips down. Move slowly. Common mistakes: Lifting the hips off the floor. Pushing into a range that pinches.
What muscles does the Prone Press-Up work?
It trains the lower back as its main target and works the abs on the way.