Prone Press Swan
Gym Exercise Card
Equipment
The Prone Press Swan is an exercise that enhances spine flexibility and strengthens the back extensors. It involves lifting the upper body off the ground while lying flat on the stomach, resembling a swan's graceful movement. This exercise helps improve posture by engaging the core and back muscles.
How to do it
- Lie face down with hands under shoulders and legs straight.
- Engage core and press through hands to lift chest off the floor.
- Keep elbows close to the body and extend the spine, lifting the head and shoulders.
- Hold the position briefly before lowering down with control.
- Repeat while keeping legs and lower body relaxed.
Muscles worked
Primary Erector Spinae
Secondary Deltoid Anterior Latissimus Dorsi Trapezius Lower Fibers Triceps Brachii
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