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Back · Body Weight
Supine Push Up
Supine Push Up is a beginner compound strength exercise that works the upper back (back), with the lower back and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
- Shoulders · Posterior Deltoids
Secondary muscles
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Obliques
How to do Supine Push Up
- Lie on your back with your knees bent and feet flat on the floor. Position your elbows to your sides with your forearms perpendicular to the floor and hands kept closed.
- Engage your core and press your elbows into the floor, lifting your upper back and shoulders off the floor.
- Hold the lifted position for a second, feeling the contraction in your upper back.
- Slowly lower your upper back and shoulders back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you lift your upper back and shoulders, and inhale as you lower them back down.
- Focus on using your shoulders and upper back muscles to lift your upper body off the floor.
- Use a mat to provide cushioning and support for your back.
Supine Push Up alternatives
More upper back exercises
Supine Push Up FAQ
What muscles does Supine Push Up work?
Supine Push Up mainly works the upper back in the back (Trapezius, Rhomboids and Posterior Deltoids). The lower back and core work as secondary muscles.
What equipment do you need for Supine Push Up?
None. Supine Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Supine Push Up should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Supine Push Up good for beginners?
Yes. Supine Push Up is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Supine Push Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Supine Push Up?
Other exercises for the upper back include Resistance Bands Facepull, Plate Alternating Deadstop Row, Suspension Trainer With Grips Wide Grip Inverted Row on Floor and Suspension Trainer With Grips Bent Knee Inverted Row.
For developers
Use Supine Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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