Elbow Press
The Elbow Press is a dynamic exercise that primarily activates the rear shoulders, upper back, and neck, while the core muscles provide stability. The body is lifted in a controlled manner using the elbows, while the glutes and feet remain on the floor. The legs are bent during the movement.
This exercise can be considered an advanced variation of Table Rocks and the Reverse Plank. The Elbow Press is an excellent choice for anyone looking to effectively train their back—completely without equipment.
Elbow Press - the correct execution
- Start lying on your back with your feet placed on the floor
- Press your elbows into the floor next to your body
- Pull your shoulder blades together
- Lift your upper body and glutes off the floor
- Slowly lower your upper body back towards the floor
The exercise Elbow Press is intended to be used as a hypertrophy exercise.
Which muscles are trained by Elbow Press?
Primary trained muscles for Elbow Press
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
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Alternative variants of Elbow Press:
Reverse Elbow Plank I
Compared to the dynamic Elbow Press, the Reverse Elbow Plank focuses on static hold work. This exercise also activates the rear shoulders, upper back, and neck but without dynamic movement. It is ideal as a preparation or complement to the Elbow Press since it is easier to perform and builds the foundation of stability and strength needed.
Reverse Elbow Plank I - the correct execution
- Start lying on your back with your feet placed on the floor
- Press your elbows into the floor next to your body
- Pull your shoulder blades together
- Lift your upper body off the floor
Reverse Elbow Plank II
In contrast to the Reverse Elbow Plank I, where the glutes remain on the floor, the version with raised hips requires significantly greater core stability and increases the engagement of the rear shoulders and lower back. The elevated body position intensifies the static load, making this variation an excellent progression toward the Reverse Elbow Plank III.
Reverse Elbow Plank II - the correct execution
- Start lying on your back with your feet placed on the floor
- Press your elbows into the floor next to your body
- Pull your shoulder blades together
- Lift your upper body and glutes off the floor
Reverse Elbow Plank III
In contrast to the version with bent legs, the Reverse Elbow Plank III with flat, extended legs significantly increases the intensity. Without support from the glutes, the muscles along the entire posterior chain are more heavily engaged, as the body must be held in a straight line.
Reverse Elbow Plank III - the correct execution
- Start lying on your back with your feet placed on the floor
- Press your elbows into the floor next to your body
- Pull your shoulder blades together
- Lift your upper body and glutes off the floor
- Only the elbows and the heels have contact with the floor
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