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AI-generated illustration The schematic below is the authoritative instruction — follow it, not this photo. Schematic — Mid Back Press Down Reformer · 1 medium or 1 light spring · Footbar High · Headrest Up
Mid Back Press Down
Both Repertoire Beginner Supine Upper Body & ArmsCore Integration
Supine latissimus dorsi integration through controlled arm levers with straps.
- Body
- Reformer
- Strap
- Movement
⚠️ Clinical Contraindications
- Shoulder Impingement: Keep the press in a pain-free range; do not force the arms behind the body.
- Pregnancy: Supine work after the first trimester can compress the vena cava; elevate the head and shoulders or use a side-lying alternative.
Apparatus Setup
Reformer
Target Muscles
Transverse Abdominis (Secondary)Latissimus Dorsi (Primary)Triceps (Secondary)Rhomboids (Secondary)
Setup Instructions
Lie supine on the carriage with arms reaching overhead holding the straps, legs extended on the carriage.
Execution Instructions
Press the straps down toward the thighs, keeping the ribs down and the elbows long, then return with control.
Teaching Cues
Alignment
"Keep the ribs down and the spine neutral as the arms press."
Control
"The arms move — the torso stays still."
Breath
"Exhale as the arms press down, inhale as they return overhead."
Modifications & Progressions
Reduced Press-Down Load (Regression)
Reduce the spring so the press stays smooth and controlled.
Two-Breath Thigh Hold (Progression)
Slow the press and hold the arms by the thighs for two breaths.
Partial Press (Injury Modification)
For shoulder impingement, keep the arms in front of the shoulders and press only partway, stopping before the arms travel behind the body.