Instructions

1

Lie face down on the floor or ground with your body in a horizontal position, legs extended behind you with feet hip-width apart, and hands placed slightly wider than shoulder-width beneath your shoulders.

2

Engage your core by bracing your abdominals. Position your hands flat on the ground with palms down, fingers pointing forward, and elbows at approximately 45 degrees from your body.

3

Lower your entire body as a single unit by bending your elbows, allowing your chest to descend toward the floor while maintaining a straight line from head to heels. Continue until your chest nearly touches the ground or reaches a comfortable depth.

4

Press through your palms and extend your elbows to drive your body back to the starting position, keeping your core engaged and body rigid throughout the movement. Exhale as you push upward.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

When programming for Pectoralis Major growth, the Lying Prone W to 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

Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
Improves overall Back stability and proprioception during heavy loads.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Muscle Anatomy

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

Exercise Variations

Dumbbell Lying Prone W to T
Cable Lying Prone W to T
Banded Lying Prone W to T

Beginner Tips

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

Lying Prone W to T