Pilates
Cadillac Upper Arms
Cadillac Upper Arms is a spring-resisted arm press that trains your shoulders and arms while your trunk stays steady. This guide covers the basic lying-down version, without a bridge or roll-up.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Lie on your back with your head toward the tower, knees bent, and feet flat on the mat.
- Grasp the secured push-through bar with your hands about shoulder-width apart.
- Position your bent elbows beneath your hands with the bar above your upper chest.
- Press the bar away from your chest until your arms are straight.
- Bend your elbows to return the bar to its starting position.
Form cues
- Keep your neck long.
- Keep your ribs heavy.
- Exhale through the press.
- Keep wrists aligned with forearms.
Common mistakes
- Shrugging toward the barReduce the pressing range so your shoulders stay away from your ears.
- Arching your lower backUse less spring resistance if you cannot press without changing your trunk position.
- Snapping the elbows straightSlow the final part of the press rather than forcing your elbows into lockout.
Safety
An unsecured or uncontrolled spring-loaded bar can swing toward your face or upper body. Excessive resistance or range can also strain your shoulders.
- Have a qualified Pilates instructor configure the supine press, including spring attachment and any required safety strap, and supervise while you learn.
- Check that spring clips are closed and the bar attachments are secure before lying underneath.
- Keep both hands on the bar until it has been secured for your exit.
- End the set if you cannot stop the bar smoothly at any point.
If you have shoulder instability, recent upper-body surgery, or pain during pressing, get advice from a physiotherapist or doctor before trying this version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–3
- Target
- 6–10 reps
- Rest
- 1 min
Although logged as bodyweight, the spring setup changes the difficulty; start with resistance you can control throughout the full path.