Lying Prone A

Instructions

1
Lie prone (face down) on the floor or ground with legs extended and toes planted. Position hands near chest level with palms facing downward, elbows bent at approximately 90 degrees. Maintain neutral spine alignment with core engaged.
2
Keep shoulders retracted and depressed. Ensure neck remains neutral with eyes looking slightly forward. Distribute body weight evenly between hands and toes. Engage core muscles to maintain straight body line from head to heels.
3
Lower your body by bending elbows, controlling descent to bring chest toward floor. Maintain rigid core and straight body alignment. Elbows track at approximately 45 degrees from torso. Continue lowering until chest approaches or lightly touches ground.
4
Press through palms to extend elbows and drive body upward. Push chest and shoulders away from floor while maintaining core tension and neutral spine. Return to starting position with elbows fully extended. Keep movement controlled and avoid arching lower back.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Core Stabilizers
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Pectoralis Major, the Lying Prone A is an excellent addition to your routine. The mechanics of this Strength, Stretching exercise specifically bias the Back, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Core Stabilizers to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Lying Prone A
  • Cable Lying Prone A
  • Banded Lying Prone A

Beginner Tips

If you are new to the Lying Prone A, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions