Lying Prone T
Strengthen your upper back, shoulders, and core with the Lying Prone T. This effective bodyweight exercise targets postural muscles to improve stability
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
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Variations of Lying Prone T
Description
This exercise involves lying prone on the floor with arms extended to the sides, then lifting the chest and arms off the floor.
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How to do Lying Prone T
- 01Setup
Lie face down on the floor with your body fully extended. Extend your arms straight out to your sides, forming a "T" shape with your body, palms facing the floor.
- 02Setup
Engage your core slightly to stabilize your spine and maintain a neutral neck position, looking directly at the floor.
- 03
Inhale, then exhale as you simultaneously lift your chest, arms, and hands a few inches off the floor by squeezing your shoulder blades together.
- 04
Focus on retracting your scapulae and keeping your arms straight, maintaining the "T" position.
- 05
Hold the top position briefly, feeling the contraction in your upper back, then slowly lower your chest and arms back to the starting position with control.
Tips
- Initiate the movement by squeezing your shoulder blades together, rather than just lifting your arms, to effectively engage the rhomboids and mid-trapezius.
- Keep your neck in a neutral position, avoiding hyperextension, by looking down at the floor throughout the entire movement.
- Control both the lifting and lowering phases of the exercise; avoid using momentum to swing your arms up and down.
Common mistakes
- Shrugging the shoulders towards the ears reduces the target muscle activation; instead, actively depress your shoulders away from your ears.
- Hyperextending the neck can cause strain; maintain a neutral cervical spine by keeping your gaze fixed on the floor.
- Using excessive momentum to lift your arms diminishes muscle engagement; perform the movement slowly and deliberately to maximize time under tension.
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Is Lying Prone T good for beginners?
Lying Prone T is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lying Prone T?
You need Body weight to perform Lying Prone T. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lying Prone T?
Initiate the movement by squeezing your shoulder blades together, rather than just lifting your arms, to effectively engage the rhomboids and mid-trapezius. Keep your neck in a neutral position, avoiding hyperextension, by looking down at the floor throughout the entire movement. Control both the lifting and lowering phases of the exercise; avoid using momentum to swing your arms up and down.
What are common mistakes when doing Lying Prone T?
Shrugging the shoulders towards the ears reduces the target muscle activation; instead, actively depress your shoulders away from your ears. Hyperextending the neck can cause strain; maintain a neutral cervical spine by keeping your gaze fixed on the floor. Using excessive momentum to lift your arms diminishes muscle engagement; perform the movement slowly and deliberately to maximize time under tension.
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Free · iPhone only · Available on the App Store