Back Squeeze
Expert Advice
Concentrate on the contraction of your shoulder blades to effectively work the upper back muscles.
How-to-do Steps
- Stand or sit with your arms at your sides.
- Squeeze your shoulder blades together as if you are trying to hold a pencil between them.
- Hold the squeeze for 5-10 seconds.
- Release and repeat for the desired number of reps.
Track Back Squeeze in FitAI
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Muscles Worked
Back Squeeze primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders60%
Secondary
Traps40%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Back Squeeze work?
Back Squeeze primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Back Squeeze?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Back Squeeze suitable for beginners?
Yes, Back Squeeze is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
