Instructions

1

Start in a prone plank position with body fully extended and parallel to the ground. Hands positioned slightly wider than shoulder-width apart with palms flat on the floor. Head neutral, looking down. Core engaged, body forming a straight line from head to heels.

2

Engage core and maintain neutral spine alignment. Elbows should remain at approximately 45 degrees from the body. Ensure shoulders are packed and stable over wrists.

3

Lower body toward the floor by bending elbows, keeping them at a 45-degree angle. Descent is controlled and slow. Chest approaches the floor while maintaining rigid torso position. Stop when chest is approximately 1-2 inches from the ground. This is the eccentric phase.

4

Press through palms to extend elbows and drive body back to starting plank position. Push chest away from floor explosively while maintaining body alignment. Return to fully extended arm position at the top.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Lying Prone W allows you to target the Pectoralis Major with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
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.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

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.

Exercise Variations

Dumbbell Lying Prone W
Cable Lying Prone W
Banded Lying Prone W

Beginner Tips

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

Lying Prone W