Lying Upper Trapezius Press

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs extended or knees bent for lower back comfort.
2. Position your arms straight at your sides with your palms facing your thighs.
3. Ensure your head, upper back, and sacrum are in firm contact with the floor and your chin is slightly tucked.

How to do it

1. Exhale as you shrug your shoulders toward your ears, sliding your shoulder blades upward along the floor.
2. Squeeze your upper traps at the top of the movement for a one-second pause to maximize muscle fiber recruitment.
3. Inhale as you slowly return your shoulders to the neutral starting position using a controlled tempo.
4. Maintain a 2-1-2 tempo: two seconds to shrug up, one second hold, and two seconds to lower.

Form checklist

• Keep your arms straight and relaxed; do not use your arms to pull the weight.
• Maintain constant head contact with the floor to avoid straining the neck muscles.
• Focus on moving the shoulder blades vertically rather than rolling the shoulders forward.
• Keep your core slightly engaged to prevent the lower back from arching off the floor.

Pro tips

• Imagine trying to touch the tops of your shoulders to your earlobes to ensure a full range of motion.
• Focus on the 'slide' of the scapula against the floor to ensure the movement is driven purely by the traps rather than momentum.

Make it harder

• Increase the time under tension by implementing a 5-second isometric hold at the peak of the contraction.
• Perform the movement with your arms raised overhead in a 'Y' position to change the leverage and increase the demand on the trapezius.

Frequently asked

What muscles does the lying upper trapezius press work?

The lying upper trapezius press primarily targets the trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the lying upper trapezius press?

The lying upper trapezius press requires no equipment — just your body weight.

Is the lying upper trapezius press good for beginners?

The lying upper trapezius press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Standing Military Press Close StanceIntermediate · trapezius
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• Butterfly Forward LeaningBeginner · adductors, glutes, and trapezius
• Crocodile CrawlAdvanced · abs, hamstrings, obliques, pectorals, and trapezius