Bodyweight Standing T-Spine Press
The T-spine press with no weight: the fists start behind the head and press straight overhead while the chest lifts and the upper back extends.
How to do it
Setup
Standing tall, feet hip-width, fists behind the head, elbows pointing out.
Steps
- Press the fists straight up until the arms are long overhead.
- Lift the chest and draw the shoulder blades down as the arms rise.
- Bring the fists back behind the head slowly.
Common mistakes
Ribs flaring as the arms go up: keep them down and let the upper back do the extending. Chin poking forward: head tall, neck long. Rushing the reps: slow, and reach a little higher each time.
Breathing
Exhale pressing, inhale lowering.
