Primary muscles: Back, shoulders
Secondary muscles: Trapezius, core
Equipment: No equipment
T Press Instructions
1. Lie on your belly with your legs fully extended and your arms forming a T shape with your body.
2. Engage your back muscles to lift your torso and arms off the mat.
3. Bring the arms to the sides, squeeze the shoulder blades, and pause.
4. Return to the initial position and repeat.
Proper Form And Breathing Pattern
Keep your head, spine, and neck neutral, and maintain your arms and legs fully extended. Breathe out as you lift your torso and squeeze the shoulder blades, and pull the shoulders away from your ears. Breathe in as you return to the starting position.
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Exercise Benefits
The T press strengthens the back and engages the deep abdominal muscles, which improves body alignment. This is a good exercise to add to your routines if your goal is to tone your back muscles, improve core strength and promote good posture.
T Press Demonstration
Sets And Reps
Start with 2 or 3 sets of 6 to 12 repetitions and keep the movement slow and controlled. For a thorough back workout, pair the T press with bird dogs, the cobra lat pulldown and back extensions.
Calories Burned
To calculate the number of calories burned doing the T press, enter your weight and the duration of the exercise:
Related Back Exercises
Try these other back exercises to strengthen, tighten, and sculpt your lats, trapezius, and back muscles:
Superman twist
Prone back extension
Pilates swimming
Superman
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