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Exercise handout — move better, feel better.

Back

Prone Press-Ups (McKenzie Press-Up)

BeginnerMobilityTier T0

Press your upper body up while keeping hips on the floor. This extension exercise is a cornerstone of disc-related back pain treatment.

Targets: Lumbar Spine
Muscles: Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

30 sec

Rest

2 seconds up, 2 seconds down

Tempo

Step-by-Step Guide

Set up

  • Lie face down on a firm surface
  • Place hands under shoulders, fingers forward
  • Elbows bent and close to body
  • Legs relaxed, feet slightly apart

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Press through your hands to lift your chest

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Straighten arms as much as comfortable

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Keep your hips and pelvis on the floor

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Let your low back sag and relax

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Pause briefly at the top

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Lower back down with control

Breathing

  • Exhale as you press up
  • Inhale as you lower

Form Cues

  • Push up, let back sag
  • Keep hips glued to floor
  • Arms do the work, back relaxes
  • Look forward or slightly up

Common Mistakes to Avoid

  • Lifting hips off floor
  • Tensing back muscles to lift
  • Not going high enough
  • Moving too fast

Safety Information

Avoid with spinal stenosis or spondylolisthesis. Stop if leg pain worsens or spreads further down.

Progressions

Hold at top for 2-3 seconds

Regressions

Do smaller press-ups or stay on elbows

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.