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How to Do Pullover Presses in 90/90 Neutral Back

Three Methods:Getting in the Starting PositionPerforming the Exercise FrequencyCommunity Q&A

This low-intensity exercise recruits your shoulder and upper back muscles through the use of your arms.

Method 1
Getting in the Starting Position

  1. 1
    Put a cushion or 6 to 10-inch stack of books on the ground and lay down so your head is 8 inches (20.3 cm) or so away from it. Now arrange your body in 90/90 neutral back, with your knees bent at a right angle and your lower legs elevated.
  2. 2
    Stretch your arms out above your chest. Lace your hands together, keeping your elbows straight.

Method 2
Performing the Exercise

  1. 1
    Pull your arms back so that your hands touch the object(s) behind your head. Now alternately press and release your hands against it so that your shoulder blades move and your back arches slightly.
  2. 2
    Do not bring your arms back up--this exercise is about your shoulders and back, not your arms. Repeat the press-and-release motion for the recommended number of repetitions.

Method 3

  1. 1
    Do 10 repetitions of this exercise per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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  • To make this exercise less challenging you can increase the height of the object behind your head so that your elbows/arms don't have to strain as much to reach.
  • The benefits of this exercise are increased strength and flexibility in your shoulder and upper back muscles.


  • Potential injuries that may be incurred if this exercise is performed incorrectly are shoulder and back muscle strains.

Things You Need

  • 6 to 8-inch object for pressing
  • Small piece of furniture for the 90/90 neutral back position
  • Yoga mat (optional)

Article Info

Categories: Sports and Fitness | Push Ups and Press Ups

In other languages:

Español: hacer preses de pullovers en posición 90 90 y espalda neutra, Русский: выполнять жим руками за головой из положения лежа на спине, Português: Fazer Pullover Press em 90–90 com as Costas Neutras

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