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Prone Press-Swan

Prone Press-Swan

The Prone Press-Swan is an advanced exercise that targets the muscles in your upper body, particularly your chest, shoulders, and triceps. This exercise is performed on a stability ball, which adds an element of balance and core engagement to challenge your entire body. To begin the Prone Press-Swan, position yourself face-down on the stability ball with your feet firmly planted on the ground and your hands on the floor in front of the ball. Your body should be extended in a straight line, with your legs fully extended and your toes gripping the ground for support. As you lower your chest towards the ball, simultaneously lift your arms out to the sides in a swan-like motion. Keep your core engaged and maintain a controlled movement throughout. Remember to focus on your breathing, exhaling as you lift your chest and arms, and inhaling as you lower back down. To optimize the benefits of the Prone Press-Swan, it is important to maintain proper form and alignment. Keep your neck in a neutral position, avoiding any tension or strain. Additionally, avoid any jerky or rapid movements, as this can increase the risk of injury. Incorporating the Prone Press-Swan into your fitness routine can help improve upper body strength and stability. However, it is important to note that this exercise is best suited for individuals with prior training experience and a solid foundation in core strength.


  • Start by lying face down on a mat or flat surface with your legs fully extended and your arms resting at your sides.
  • Engage your core muscles and squeeze your glutes to help maintain proper alignment throughout the exercise.
  • Slowly lift your upper body off the ground, focusing on using your back muscles to bring your chest upwards.
  • As you lift, allow your arms to come off the ground and bring them out to the sides in a sweeping motion, resembling a swan's wings.
  • Keep your neck in line with your spine and avoid straining your neck muscles.
  • Hold the top position for a second or two, feeling a slight contraction in your back muscles.
  • Lower your upper body and arms back down to the starting position with control.
  • Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize its effectiveness.
  • Engage the core muscles by pulling the belly button towards the spine during the movement.
  • Use controlled and slow movements to ensure proper muscle activation.
  • Breathe continuously throughout the exercise, avoiding holding your breath.
  • Start with lighter weights or resistance bands to master the technique before progressing to heavier resistance.
  • Stretch and warm up the shoulders, chest, and upper back before performing the Prone Press-Swan to prevent injury.
  • Incorporate variations of the exercise such as single-arm presses or alternating arm presses to challenge different muscle groups and prevent plateaus.
  • Incorporate this exercise into a well-rounded workout routine that includes exercises targeting other muscle groups for overall strength and balance.
  • Allow for adequate rest and recovery between sets and sessions to prevent overuse and ensure proper muscle development.
  • Consult with a fitness professional to ensure proper form and technique or to modify the exercise based on individual goals or limitations.

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