The pushup plus hold works effectively for serrates anterior and upper trap muscles – research published by the Journal of Athletic Training demonstrated. Push up Plus isometric Exercise For Upper Back
Brace your abdominal muscles and tighten your glutes.Bend your knees with your feet flat on the floor.Focus on engaging your back muscles during the movement.ħ.Repeat this movement a couple of times.Keep your arms straight throughout the movement.Hold in this position for couple 10 to 15 seconds and then return on floor.You can also hold your hands together above your lower chest. Raise your chest, arms and leg a few inches off the floor.Lay down on your stomach on the mat with your legs are straight behind you on and arms straight at your sides.Related Article: The 15 Best Bodyweight Back Workouts At Home 6.