Supine Push Up

Supine Push Ups allow you to tone the upper back (the rhomboids in particular) without any gym equipment at all. The range of motion is very limited, but the move is nonetheless very effective.

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[guyeshel]

Why do I feel like I'm pulling myself up like belly crunches rather than pushing with the elbows?

[ColonelMetus]

I had to watch a 50 second ad for this

[mathew]

This one is a complete mind over body one. Have to concentrate 100% on squeezing shoulders and elbows together. Practice in mid air first pulling a bar towards you Like If ur warming up before a tennis match after you've just talked shit about how good you'll be if you've never played before

[fitnessblender]

@tyciol As for the Shoulder motion, the Rhomboid major and minor along with the middle of the Trapezius are responsible for the shoulders anterior movement with assistance and stabilization from the upper and lower part of the Trapezius and many other muscles that work to stabilize the arm, shoulder, and spine. Even though the Rhomboids are the only muscles that are 100% utilized for this motion I did not give the Trapezius enough credit for their part in this exercise.

Daniel S.

[fitnessblender]

@tyciol There is a tendency to use your abs to crunch but this can be avoided by bringing your feet in towards your butt, essentially getting rid of your leverage so the abs can no longer effectively help. Hinging at the hips rather than the lower back removes the abs ability to help all together.

The Rhomboids are the most targeted muscle group as they are responsible for moving the shoulders dorsally in the Coronal plane however there are many other muscle at work here.

[brkstr]

Daniel, i only feel these in my jaw and ears. how do i correct that?

[benoitwhitle]

My at home workout app has this part of one of its regiments and it’s example and it’s video didn’t help. This was a little clearer but I still feel like I’m not positioning myself well

[soldierstride]

Wait, so do you only use your arms or do you use your torso as well?

[fitnessblender]

@tyciol Cheating is what the body does best. The body will find any way it can to make a movement easier and often without you being aware of it. That is why it is so important to know how to control your body.
Hinging from the feet would be ideal for isolating the upper back but is not realistic for the average population due to the amount of strength need in the upper back (as you said) but also in the core, glutes and thighs for stabilization, which also require extensive strength.

D

[fanoftheworld]

I feel pain in my neck is it good or not tell me

[bengarcia]

feet are close to self and everything aligned but no burn where it should be. Rather, most of the burn is in my neck. I've tried to readjust myself but same result. suggestions? do you carry the same problem? or is this normal?

[farooque]

I don't know y it puts pressure in my neck🙄

[tyciol]

@FitnessBlender Hinging at the hips could help keep from crunching, but we could still cheat using hip flexors, though I agree that moving feet closer would help stop this.

Ultimately, hinging at the feet is probably the ultimate guarantee, though requires much strength.

I thought the trapezius as a whole also did the dorsal coronal movement thing too?

[lackofeffortfpv]

cant get a sense of balance for this exercise at all, maybe useful if i was already healthy and in shape

[shikonotensai]

И как это делать? У меня не получается хотя уже вторая неделя

[tyciol]

One problem I can see here is that with the butt on the mat, someone could be prone to using their abs to crunch up in the movement. Could be avoided by good spatial orientation, but that's a subtle thing to be aware of.

Later if you bridge with the hips (requires more upper back strength) I think this would help to disincline from crunching.

Why the rhomboids in particular? The rear delts and trapezius would also be working quite well here. Not sure about lats or teres TBH. Infraspinatus too?

[ssrex]

Supine pushup is too hard I can't press my chest up when my hands are totally on the sides so I put them a little lower... Does it have a easier version? Bc I tried finding but didn't get any

[mankeil]

Complete rubbish, the friction between the elbows and the floor makes it really difficult to use them to lift yourself, not to mention it's annoying as hell.
So it's practically the annoying version of crunches

[ИльяИсаков-ря]

Какие мышцы наиболее эффективно должны работать в этом упражнении?
What muscles should work in this exercise?