W-extensions ( floor )

Muscles worked

You need

How to do it

1. Lie face down with your legs extended and your arms stretched out ahead of you, hovering off the floor.
2. Keeping your chest lifted, pull your elbows down and back until your arms form a W, squeezing your shoulder blades together hard, then extend the arms back out long.
3. The arms never touch down - your upper back holds them airborne for the entire set, and the squeeze at the bottom of every W is the rep's whole reason for existing.