Pilates
Reformer Long Box Overhead Press
The Reformer Long Box Overhead Press is a face-down pressing exercise that moves the carriage away from the footbar. It trains your shoulders and arms while you keep your trunk steady.
- Intermediate
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Place the box lengthwise on the carriage against the shoulder rests.
- Lie face down on the box facing the footbar, with your chest just beyond the front edge.
- Place your hands shoulder-width apart on the footbar with your elbows bent.
- Extend your legs behind you in line with your body.
- Press into the bar to move the carriage away until your arms are nearly straight.
- Bend your elbows to bring the carriage back to the starting position.
Form cues
- Keep your neck long.
- Exhale as you press.
- Let your shoulder blades rotate naturally.
- Reach through your heels.
Common mistakes
- Arching your lower backGently draw your abdomen away from the box instead of lifting your chest higher as you press.
- Elbows flaring sidewaysAim your elbows diagonally down rather than directly out to the sides.
- Snapping your elbows straightSlow the final part of the press so you finish without jamming your elbows.
Safety
Too much spring resistance or pressing beyond your comfortable shoulder range can strain your shoulders. An uncontrolled spring-assisted return can jolt your arms or shift you on the box.
- Check that the footbar is locked and the box is stable before mounting.
- Have a qualified Pilates instructor select an appropriate spring setting for your first session.
- Resist the spring pull on the return so the carriage does not hit the stopper.
- End the set if you cannot keep your body supported securely on the box.
If you have shoulder pain, limited overhead reach, or discomfort lying face down, ask a physiotherapist or qualified Pilates instructor for a supported alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
- Pilates Sitting Box
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min
Although logged as bodyweight reps, the difficulty depends on the reformer's spring setting.