← Library
Foundationbeginner
BoneFit Arm Press
A gentle isometric that wakes up the muscles holding your upper back tall — the first step in reversing the forward-rounded posture that drives spinal fractures.
Try AI form review free for 14 days
How to dose it
- Sets
- 1–2
- Reps
- 5–8 each side
- Intensity
- Hold 3–5 s
- Rest
- as needed
Daily is fine.
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Lie on your back in the unloaded position, knees bent, arms at your sides.
- 2Start with arms either palms-down or thumbs-up.
Do this
- Keep the elbow straight and bring one arm up and overhead as far as comfortable.
- Gently press the whole arm down into the floor.
- Hold momentarily, then return without letting the rib cage flare.
Avoid this
- Holding your breath
- Letting the low back arch up off the floor
Safety
Stay well within a pain-free range. This is an activation drill, not a stretch — never force the shoulder.
Progress or regress
Make it easier
This is the most accessible version.