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Foundationbeginner
BoneFit Arm Press
A gentle isometric for practising upper-back muscle engagement and posture.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- 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
Written exercise guide
BoneFit Arm Press
Set up
- Lie on your back in the unloaded position, knees bent, arms at your sides.
- Start with arms either palms-down or thumbs-up.
Movement cues
- 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
No alternatives are listed here. Ask your clinician about adaptations.