Primary
Stretching
Secondary
Lower Back, Abs
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Prone Press Up is a beginner-level general fitness movement that trains Erector spinae. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
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.
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Lie face down with hands under shoulders.
Press through hands to lift upper body.
Keep hips and pelvis on the floor.
Straighten arms as much as comfortable.
Lower back down slowly.
Repeat for desired reps.
McKenzie exercise for back.
Great for disc issues.
Keep hips grounded throughout.
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.
Allowing hips to lift off the floor during the press.
Losing hip position during the Prone Press Up changes the loading pattern and can reduce the intended work for your Erector spinae. Keep your hips aligned with the setup cues and move only through the range you can control.
Straining the neck by looking too far upward.
Craning your neck during the Prone Press Up changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
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.
Anyone with lower back stiffness, those recovering from disc issues under professional guidance, and desk workers.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 10 reps.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Prone Press Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Prone Press Up as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Prone Press Up. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Prone Press Up is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.