Exercise guide
Seated Back Press
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Seated Back Press is a unique bodyweight pulling movement that targets the lats, traps, and rear delts by using elbow leverage against a bench. It is highly effective for developing scapular control and strengthening the posterior chain without external resistance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your back facing the long side of a flat bench.
- Place your elbows on the edge of the bench behind you, spaced slightly wider than shoulder-width apart.
- Bend your knees at 90 degrees and place your feet flat on the floor for stability.
- Ensure your spine is neutral and your chest is lifted before starting.
How to do it
- Exhale as you drive your elbows down firmly into the bench, retracting your shoulder blades to lift your torso and hips off the floor.
- Hold the peak contraction at the top for one second, focusing on squeezing your mid-back and lats.
- Inhale as you slowly lower your body back to the starting position with a controlled 2-second eccentric phase.
- Maintain a steady tempo, avoiding the use of momentum from your legs.
Form checklist
- Keep your shoulders depressed (away from ears) throughout the entire movement.
- Ensure the drive comes from the elbows and upper back, not by pushing through the feet.
- Maintain a neutral neck position, looking straight ahead rather than at the ceiling.
- Focus on full scapular retraction (pinching the shoulder blades) at the top of the lift.
Pro tips
- To maximize lat engagement, imagine you are trying to pull the bench toward your hips as you drive your elbows down.
- Pause for a full two seconds at the top of the movement to increase time under tension for the smaller postural muscles.
Make it harder
- Straighten your legs out in front of you to increase the leverage and the percentage of body weight being lifted.
- Elevate your feet on a small step or second bench to further increase the range of motion and resistance.
Frequently asked
- What muscles does the seated back press work?
- The seated back press primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the seated back press?
- The seated back press requires no equipment — just your body weight.
- Is the seated back press good for beginners?
- The seated back press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.