Skydivers: Exercise for Posture

Skydivers: Exercise for Posture


The skydiver is a great exercise for posture that will engage the lats, upper back, and muscles that maintain the integrity of shape in the spinal column.

Targeted Muscles: Posterior Postural Group

Key Points:

  • Lay face down on the floor with your arms by your sides and palms facing the ceiling
  • Lift your chest off the floor, arching your back as much as possible
  • Bring your hands up, drive them upwards and squeeze your shoulder blades together
  • Release and repeat
  • Use full range of motion


Seated Kettle Bell Cuban Press  (Shoulder Mass)

Seated Kettle Bell Cuban Press (Shoulder Mass)



Add shoulder mass to your physique with the Kettle Bell Cuban Press. Guaranteed to fatigue all of the shoulder muscles at once, Cuban presses can get you dramatic results in a short space of time. I highly recommend adding these to your routine if you are looking to increase your personal best for the clean and press. The motion is very similar, so working from a seated position will improve the ability of your upper body to clean and press with good strength and technique. Keep your reps in the 5-10 range to increase mass and 10+ for toning.

Main Muscles: Trapezius (Upper), Deltoids, Rhomboids


  • Keep your back straight, chest high & core tight
  • Take a pronated grip (palms down) and drive your elbows up towards the ceiling in an explosive manner
  • Get your elbows up and under the kettle bells as quickly as possible so that you can catch them on the outside of your biceps
  • Press above head until your elbows lock out
  • Use full range of motion

Try these variations: