Push Up With Back Extension

Pro Tip

Do not allow your knees to make contact with the floor, while pressing yourself up.

How To

Lie prone on the floor with your legs extended behind you and hands shoulder-width apart at the level of your chest.
Exhale and press yourself up through your hands to extend your arms while simultaneously raising your chest upwards by leaning back.
Continue to raise yourself until your arms are fully extended and you are leaning as far back as you can.
Inhale and lower yourself down by lowering your chest and bending your arms to return to the starting position.

Primary Muscle Groups

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.