About this exercise
A seated bodyweight exercise where you press your hands or arms backward to activate the upper back and rear shoulders. The movement improves posture by strengthening the scapular retractors and encouraging thoracic extension.
Seated Back Press
Step by step instructions, muscle activation and variants for the Seated Back Press.
EasyRear shouldersTrapezius
How to Perform
- Sit upright in a chair or on a bench with feet flat on the floor
- Interlace your fingers behind your head or press your palms together behind your back
- Drive your elbows back and squeeze your shoulder blades firmly together
- Simultaneously extend your chest forward and upward to open the thoracic spine
- Hold the contracted position for a moment, then release and return to the starting position
- Repeat for the desired number of repetitions, maintaining an upright posture throughout
Muscle Activation
Primary
Rear shouldersTrapezius
Secondary
Middle back
Common Mistakes
Common mistakes content is coming soon.
About the Seated Back Press
The Seated Back Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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