Lying Upper Trapezius Press
Strengthen your upper traps at home with Lying Upper Trapezius Press. Simple, effective, and needs no equipment!
Muscle Groups
Primary
Secondary
Instructions
Lying Upper Trapezius Press
Positioning
1. Lie flat on your stomach on a comfortable surface, such as a mat or padded floor.
2. Ensure your legs are straight and your feet are hip-width apart. Your toes should point down toward the ground.
3. Extend your arms straight back alongside your body with palms facing down.
Movement
1. Engage your core and shoulders before starting the movement.
2. Slowly lift your arms off the ground while keeping them straight. Focus on lifting from the shoulders.
3. Keep your head and neck in a neutral position, avoiding any strain.
4. Hold the lifted position for a moment, feeling the contraction in your upper trapezius muscles (the muscles at the back of your neck).
5. Lower your arms back down to the starting position in a controlled manner.
6. Repeat the exercise for the desired number of repetitions, typically 10-15 for beginners.
Tips
- Maintain a steady breath throughout the exercise; inhale as you lower your arms and exhale when you lift.
- Ensure that your movements are controlled to avoid injury.
- If you feel any discomfort in your neck, adjust your head position or reduce the height to which you lift your arms.