Prone Press Up
Primary
Stretching
Secondary
Lower Back, Abs
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
Prone Press Up
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The prone press up, also known as the McKenzie extension, is a therapeutic exercise that promotes lumbar extension while lying face down. This movement helps restore the natural lordotic curve of the spine and may help with certain types of disc-related discomfort. It is commonly prescribed in physical therapy for centralization of symptoms.
When to use it
Use first thing in the morning or after prolonged sitting.
Who it's for
Anyone with lower back stiffness, those recovering from disc issues under professional guidance, and desk workers.
Keep your hips glued to the floor throughout—if they lift, you are pressing too high. Relax your glutes and lower back; let your arms do the work. Look forward or slightly up, not straight at the ceiling. Build gradually to full arm extension over time.
Prone Press Up — targeted muscles
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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 and pelvis on the floor.
- 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 throughout.
When to Use the Prone Press Up
Perform first thing in the morning before getting out of bed, or every 30-60 minutes during extended sitting. Do 10 repetitions, holding the top position briefly. This exercise works well before transitioning to standing back extensions and cat-cow stretches.
Common Prone Press Up mistakes
Allowing hips to lift off the floor during the press.
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 the neck by looking too far upward.
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 through the repetitions.
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
Anyone with lower back stiffness, those recovering from disc issues under professional guidance, and desk workers.
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
Frequently Asked Questions About the Prone Press Up
The Prone Press Up primarily targets the Erector spinae, making it an effective exercise for stretching development. Secondary muscles worked during the Prone Press Up include Rectus abdominis, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Yes, the Prone Press Up is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Anyone with lower back stiffness, those recovering from disc issues under professional guidance, and desk workers. Start with lighter weights to master proper form before progressing.
For the Prone Press Up, the recommended approach depends on your goals. 2-3 sets of 10 reps. For strength, use 10 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
Yes, the Prone Press Up can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting stretching.
Good alternatives to the Prone Press Up include: Cobra Stretch, Sphinx Pose, Cat Cow Stretch. These exercises target similar muscle groups as the Prone Press Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep hips down.
- Move gently.