Lying Prone T

Description

How to Do Lying Prone T

1. 1
   Setup

   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.

2. 2
   Setup

   Engage your core slightly to stabilize your spine and maintain a neutral neck position, looking directly at the floor.

3. 3

   Inhale, then exhale as you simultaneously lift your chest, arms, and hands a few inches off the floor by squeezing your shoulder blades together.

4. 4

   Focus on retracting your scapulae and keeping your arms straight, maintaining the "T" position.

5. 5

   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.