Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Bench T-Spine Mobilization Overview

The bench t-spine mobilization drill is a form of dynamic stretching used to promote mobility in the upper back.

Performing the bench t-spine mobilization drill is very beneficial prior to any workouts you plan on working a lot of overhead exercises such as: military press, overhead squats, or pull ups.

Bench T-Spine Mobilization Instructions

  1. From a kneeling position with your toes dug into the ground, hold onto a long cylindrical pole and place your elbows on a flat bench.
  2. Exhale, push your hips back, and sink your head between your arms.
  3. Lower your hands towards your upper back to increase the stretch on your triceps.
  4. Raise back to the starting position and repeat for the desired number of repetitions.

Bench T-Spine Mobilization Tips

  1. Once you become familiar with this variation, experiment with only keeping one elbow on the bench and dropping the free hand to the floor to allow yourself to laterally flex and get a slightly larger stretch out of the lat.
  2. Ensure the abs maintain tension so that you don’t move through the lumbar spine.
  3. You should feel a good stretch through the lats and perhaps the tricep as well.