How to Do Supine Push Up

Supine Push Up is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Supine Push Up

  1. 01Lie flat on the back on the floor with the knees bent and feet flat.
  2. 02Position the elbows at 45 degrees from the ribs with the forearms pointing toward the ceiling.
  3. 03Drive the elbows into the floor to lift the upper back and shoulder blades off the ground.
  4. 04Hold the peak contraction for a second while squeezing the shoulder blades together.
  5. 05Lower the upper back slowly until the shoulder blades touch the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Supine Push Up

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the elbows vertically into the floor to elevate the solar plexus, ensuring the hips stay in contact with the ground.

Same coaching engine used inside the A90 app

05 / FAQ

Supine Push Up questions

What muscles does Supine Push Up work?

Supine Push Up is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Supine Push Up correctly?

Lie flat on the back on the floor with the knees bent and feet flat. Position the elbows at 45 degrees from the ribs with the forearms pointing toward the ceiling. Drive the elbows into the floor to lift the upper back and shoulder blades off the ground. Hold the peak contraction for a second while squeezing the shoulder blades together. Lower the upper back slowly until the shoulder blades touch the floor.

What is the A90 coach tip for Supine Push Up?

Drive the elbows vertically into the floor to elevate the solar plexus, ensuring the hips stay in contact with the ground.

Is Supine Push Up suitable for beginners?

Supine Push Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Supine Push Up?

No. Supine Push Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes supine push up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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