Palm Press Back
Expert Advice
Keep your movements controlled and focus on using your traps to press your palms back, avoiding using momentum.
How-to-do Steps
- Stand with your feet shoulder-width apart.
- Extend your arms straight in front of you at shoulder height, palms facing down.
- Press your palms back as far as you can, squeezing your shoulder blades together.
- Return to the starting position and repeat for the desired number of repetitions.
Track Palm Press Back in FitAI
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Muscles Worked
Palm Press Back primarily targets the Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
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 Palm Press Back work?
Palm Press Back primarily targets the Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Palm Press Back?
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 Palm Press Back suitable for beginners?
Yes, Palm Press Back is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
