Pilates
Springboard Standing Arm Press
The Springboard Standing Arm Press is a standing forward press against spring resistance. It trains your shoulders and arms while challenging you to keep your trunk steady.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Stand facing away from the springboard with a handle in each hand.
- Place your feet hip-width apart, with one foot slightly forward.
- Position the handles beside your lower chest with your elbows bent close to your sides.
- Move forward until the springs have light tension in this starting position.
- Press the handles forward to nearly straight arms at chest height.
- Bend your elbows to return the handles slowly along the same path.
Form cues
- Keep your ribs stacked over your pelvis.
- Let your shoulder blades glide forward.
- Keep your wrists in line with forearms.
- Exhale through the press.
Common mistakes
- Leaning forward to move the handlesUse lighter springs so your arms can press without shifting your torso.
- Shrugging toward your earsKeep your neck long by easing your shoulders away from your ears.
- Driving elbows behind your bodyEnd the return when your elbows reach your sides rather than pulling them farther back.
Safety
Excessive spring tension or a rushed return can pull you backward and strain your shoulders. A loose attachment or released handle can cause the spring to recoil.
- Check the wall mounting, springs, clips, and handles for looseness or damage before use.
- Use matching springs at the manufacturer's recommended attachment height, with their path clear of your arms.
- Keep the mat flat on a nonslip surface.
- After your final rep, step toward the board to remove spring tension before releasing the handles.
If you have shoulder pain or difficulty balancing against the springs, choose a supported version or get advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Springboard
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Finish each set while you can still control the return without changing your stance.