Control Push Up: Back
Advanced (8/10)Reformer
Position: StandingEnergy: 7/10~45s
Cueing
Hands on bar behind you, feet on carriage; maintain long plank; lift and lower hips; control carriage speed.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus Anterior
Secondary Muscles
ForearmsPosterior DeltoidTriceps BrachiiInfraspinatusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Hips closer to bar; small range; stay static in plank.
Progressions
Leg lift; deeper dip; minimal spring for stability challenge.
Common Errors
Neck strain; locking elbows; sinking into lower back.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
