Back
Supine press
A precise isometric contraction designed to isolate the upper back and improve posture using a fixed barbell.
How to perform.
Follow the sequence — setup is half the lift.
Set a barbell in a power rack at a height just above your chest when lying flat on the floor.
Lie on your back under the bar so it is positioned directly over your mid-to-upper chest.
Grip the bar with your hands slightly wider than shoulder-width apart and keep your arms fully extended.
Engage your core and press your upper back into the floor as if you are trying to push the bar away from your body.
Maintain maximum tension against the immovable bar for the duration of the set without letting your hips lift.
Steadily release the tension while keeping your shoulder blades pinned against the floor.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Holding your breath during the isometric hold
- Arching the lower back to create leverage
- Bending the elbows instead of keeping arms locked
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.