Pilates
Springboard Supine Arm Press
The Springboard Supine Arm Press is a lying-down Pilates exercise that presses spring handles toward your hips. It trains shoulder control and upper-body strength while your trunk stays steady.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Lie on your back with your head toward the springboard, knees bent, and feet flat on the mat.
- Grasp one spring handle in each hand.
- Position your arms above your shoulders with your elbows slightly bent.
- Press the handles toward your hips against the springs, keeping the same elbow angle.
- Return your arms above your shoulders while resisting the springs’ pull.
Form cues
- Keep your ribs heavy.
- Let your neck stay long.
- Exhale through the press.
- Keep your wrists straight.
Common mistakes
- Lifting your hipsKeep your pelvis resting on the mat rather than bridging to move the handles farther.
- Uneven arm movementMove both handles at the same pace so they reach your hips together.
- Forcing your hands into the floorEnd the press beside your hips without pushing farther than your shoulders comfortably allow.
Safety
Excessive spring tension can pull your arms overhead faster than you can control, straining your shoulders. A loose attachment or released handle can recoil toward you.
- Check that the wall mounting, spring attachments, clips, and handles are secure and undamaged.
- Use light, matched springs positioned to maintain gentle tension throughout your movement.
- Keep hold of the handles until the springs are no longer under tension.
- Stop the set when you cannot control the return.
If you have shoulder pain, instability, or a recent shoulder injury, get advice from a physiotherapist before using spring resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Springboard
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Start with your feet supported rather than holding your legs in the air.