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Midback Press Down
Both Repertoire Beginner Upper Body & ArmsCore Integration
Supine latissimus dorsi integration through controlled arm levers with straps.
⚠️ Clinical Contraindications
- Shoulder Impingement: Keep the press in a pain-free range; do not force the arms behind the body.
Apparatus Setup
Reformer
Spring Tension 1 Green or 1 Yellow Spring
Footbar Position High
Headrest Up
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
Lighter Spring (Regression)
Reduce the spring so the press stays smooth and controlled.
Slower Tempo (Progression)
Slow the press and hold the arms by the thighs for two breaths.