Push Through: Swan
Intermediate (6/10)equipment.cadillac/trapeze_table
Position: ProneEnergy: 5/10~60s
Cueing
Lying prone, hold the bar; push up into extension; keep glutes supportive; reach through crown of head.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior Deltoid
Secondary Muscles
Serratus AnteriorTriceps Brachii
Regressions
Small lift range; keep head down; focus on mid-back activation.
Progressions
Full extension; add arm pulses; hold at peak.
Common Errors
Arching lower back; shoulders shrugging; neck strain.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
