Prone Press Up
Primary
Stretching
Secondary
Lower Back, Abs
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Prone Press Up is a stretching pushing movement that primarily targets your stretching. Use for back health and extension.
Everything You Need to Know About the Prone Press Up
The Prone Press Up is a good for beginners exercise that targets your Erector spinae. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for back health and extension. This timing makes the most of your workout and helps you get better results. Who is this for? Those with back tightness for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Prone Press Up — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Prone Press Up?
- 1
Lie face down with hands under shoulders.
- 2
Press through hands to lift upper body.
- 3
Keep hips on floor for optimal results.
- 4
Straighten arms as much as comfortable.
- 5
Lower back down slowly.
- 6
Repeat for desired reps.
What are the best tips for the Prone Press Up?
McKenzie exercise for back.
Great for disc issues.
Keep hips grounded for optimal results.
Common Prone Press Up mistakes
Lifting hips - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Prone Press Up shifts the loading pattern away from your Erector spinae and can compress your lower back. Stay planted and let your Erector spinae do the work.
Straining neck for optimal results.
Craning your neck during the Prone Press Up compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Moving too quickly which reduces time under tension.
During any pressing movement like the Prone Press Up, this mistake reduces how effectively your Erector spinae can produce force. Focus on the muscle you're trying to work — if you can't feel your Erector spinae driving the movement, something is off.
Prone Press Up — who it's best for
Those with back tightness for optimal results.
How to Program the Prone Press Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 10 reps.
What are good alternatives to the Prone Press Up?
Cobra Stretch
Sphinx Pose
Cat Cow Stretch
Other Variations
- Half Press Up
- Sustained Press Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Prone Press Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep hips down.
- Move gently.