---
title: "Supine Push Up"
description: "Lie on your back with your knees bent and feet flat on the floor."
locale: en
slug: supine-push-up
url: "https://hi.fitness/exercises/supine-push-up"
primaryMuscle: "Lats"
secondaryMuscles: ["Core","Front delts","Lower Back"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/c56a4bce-supine-push-up.mp4"
updatedAt: 2026-09-14T20:59:33+00:00
---
# Supine Push Up

Lie on your back with your knees bent and feet flat on the floor.

## How to do it

1. Lie on your back with your knees bent and feet flat on the floor. Position your elbows to your sides with your forearms perpendicular to the floor and hands kept closed.
2. Engage your core and press your elbows into the floor, lifting your upper back and shoulders off the floor.
3. Hold the lifted position for a second, feeling the contraction in your upper back.
4. Slowly lower your upper back and shoulders back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Breathe steadily: exhale as you lift your upper back and shoulders, and inhale as you lower them back down.
- Focus on using your shoulders and upper back muscles to lift your upper body off the floor.
- Use a mat to provide cushioning and support for your back.

## Similar exercises

- [Elbow Lift Reverse Push Up](https://hi.fitness/exercises/elbow-lift-reverse-push-up) - Lats · Other
- [Suspension Trainer with Grips Chin-up](https://hi.fitness/exercises/suspension-trainer-with-grips-chin-up) - Lats · Suspension trainer
- [Scapula Push Up](https://hi.fitness/exercises/scapula-push-up) - Lats · Bodyweight
- [Pull Up Normal Grip](https://hi.fitness/exercises/pull-up-normal-grip) - Lats · Pull-up bar
- [Pull Up Wide Grip](https://hi.fitness/exercises/pull-up-wide-grip) - Lats · Pull-up bar
- [Chin Up](https://hi.fitness/exercises/chin-up) - Lats · Pull-up bar
- [Chin Up Reverse Normal Grip](https://hi.fitness/exercises/chin-up-reverse-normal-grip) - Lats · Pull-up bar
- [Band Assisted Chin Up (From Knee)](https://hi.fitness/exercises/band-assisted-chin-up-from-knee) - Lats · Pull-up bar