Press Down

Rectus Abdominis, Internal Oblique, External Oblique

• Articulate and round the spine to roll down and up in flexion.

• Work with the shoulder flexors to push the bar down and resist the bar to roll up.

Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii

• Work with the spinal flexors to push the bar down.

Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii

• Press the bar to the thighs when rounded over.

• Keep the bar close to the body when stacking the spine back up.

• Resist the bar as the arms bend and reach forward to start.

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

• Keep the shoulders down away from the ears the entire time.

Trapezius, Rhomboids, Levator Scapulae, Latissimus Dorsi (when arms are forward)

• Keep the shoulder blades drawn together as the elbow bends and again as the arms straighten forward back to start.

Triceps Brachii, Anconeus

• Keep the arms straight as the trunk rolls down, the bar is pressed to the thighs and as the trunk rolls up to kneeling.

• Resists the bar springs as the elbow bends.

• Straightens the arms forward at the end when returning to the starting position.

• Spinal stabilizers assist with the control of the spinal articulation and work with the hip extensors to create lumbo-pelvic stabilization.

• Hip extensors work with the spinal stabilizers to create lumbo-pelvic stabilization.

• Spinal extensors help articulate the spine up to kneeling tall.

• Scapular abductors (protractors) resist the bar spings to keep the shoulder blades from collapsing together when rounded over.

• Shoulder adductors keep the elbows close to the body as they bend.