Elbow Press Progressions

Progressions

1. 01

   Torso Elbow Press

   • Lie on your back with knees bent and feet flat — your hips and legs stay on the ground throughout this variation

   • Plant your elbows on the floor directly below your shoulders, forearms pointing upward

   • Press your elbows firmly into the floor to lift your upper back and shoulders off the ground — only the torso lifts while the lower body stays grounded

   • Focus on squeezing the lats and upper back muscles to drive the lift — think about pulling the elbows toward your hips

   • Hold the top position for a brief pause, then lower your upper back to the floor with control

   • Keep your neck neutral — do not tuck your chin or press your head into the floor

   • This is the entry-level progression — master controlled, full lifts before moving to more demanding variations

2. 02

   Hip Elbow Press

   • Lie on your back with feet planted close to your hips — the bent-knee position allows your legs to provide light assistance

   • Plant your elbows on the floor below your shoulders and press them firmly into the ground

   • Drive through the elbows to lift both your torso and hips off the floor — your body should form a bridge supported by elbows and feet

   • Focus on pulling the elbows toward your hips using lat contraction — the legs should assist minimally, not drive the movement

   • Keep your core tight to prevent your hips from sagging or piking

   • Hold the top position briefly, then lower with control back to the floor

   • If you find yourself pushing primarily with the legs, lighten the leg drive and increase elbow pressure

3. 03

   Straight-Leg Elbow Press

   • Lie on your back with legs fully extended and together — the straight legs remove any assistance from the lower body, making this significantly harder

   • Plant your elbows on the floor below your shoulders and press them firmly into the ground

   • Drive through the elbows using lat and upper back strength to lift your entire body off the floor — from shoulders through hips to heels

   • Keep your legs straight, glutes squeezed, and core tight to maintain a rigid body line throughout the lift

   • Focus on the mind-muscle connection with the lats — think about driving the elbows toward your hips

   • Hold the top position for a brief pause before lowering your body back to the floor with control

   • If you cannot achieve a full lift with straight legs, return to the hip elbow press to build more strength

4. 04

   Elevated Hip Elbow Press

   • Lie on your back and place yoga blocks, books, or small platforms under your elbows — the elevation increases the range of motion and makes the exercise harder

   • Position your feet close to your hips with knees bent — the legs provide light assistance as in the standard hip elbow press

   • Press your elbows firmly into the elevated supports and drive them downward to lift your torso and hips off the floor

   • The added range of motion forces the lats to work through a greater stretch — focus on a strong contraction at the top

   • Keep your core tight and body aligned — do not let the hips sag or pike up

   • Hold the top position briefly, then lower with control through the full range back to the start

   • Use the same elevation height on both sides to ensure balanced loading

5. 05

   Elevated Straight-Leg Elbow Press

   • Lie on your back and place yoga blocks or platforms under your elbows — this is the most demanding progression, combining straight legs with increased range of motion

   • Extend your legs fully and keep them together with glutes and core engaged — no assistance from the lower body

   • Press your elbows firmly into the elevated supports and drive them downward to lift your entire body off the floor

   • The combination of straight legs and added elevation demands maximum lat strength through the greatest range of motion

   • Maintain a rigid body line from shoulders to heels — do not allow the hips to sag or pike

   • Hold the top position for a brief pause, squeezing the lats hard, then lower with control through the full range

   • If you cannot complete full reps, regress to the elevated hip version or the flat straight-leg version

Common mistakes

• Using legs too much for assistance
• Elbows sliding out of position
• Not achieving full lift
• Using momentum to lift
• Straining the neck