Instructions

1

Assume a prone horizontal body position floating or supported on a stable surface, with body forming a straight line from head to heels, core engaged, and neutral neck alignment

2

Position hands directly under shoulders with arms extended, maintaining scapular retraction and depression to establish stable shoulder positioning before initiating movement

3

Lower body toward the floor by flexing elbows to approximately 90 degrees, maintaining rigid body alignment, keeping elbows at 45-degree angle from torso, descending until chest nearly contacts surface

4

Press body upward by extending elbows against gravity, driving through chest and anterior shoulders, returning to starting position with full elbow extension while maintaining neutral spine throughout

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Lying Prone T stands out as a highly efficient Strength, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Significantly enhances the structural integrity and power of the Pectoralis Major.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

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

Lying Prone T