Strength
Skydiver with arms in T-position
A foundational bodyweight movement to improve spinal extension and postural integrity without equipment.
How to perform.
Follow the sequence — setup is half the lift.
Lie face down on a flat surface with your legs extended straight and the tops of your feet resting on the floor.
Extend your arms out to your sides at shoulder height to form a T-shape with your body.
Engage your glutes and core while simultaneously lifting your chest and arms off the floor.
Squeeze your shoulder blades together at the top of the movement while keeping your neck in a neutral position gazing down.
Maintain the contraction for two seconds before slowly lowering your chest and arms back to the starting position.
Repeat the movement for the desired number of repetitions, ensuring the effort comes from the back rather than momentum.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Craning the neck upward which puts unnecessary strain on the cervical spine
- Holding your breath instead of maintaining steady diaphragmatic breathing
- Rushing the tempo and losing the peak contraction at the top of the lift
- Allowing the knees to bend significantly which shifts focus away from the erector spinae
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.