Long Box – Overhead Press (Single Arm)

  • Equipment: Reformer
  • Category: Spinal Extension/Rotation
  • Level: Intermediate
  • Body position: Prone-LongBox
  • Repetitions: 6-8 reps each side
  • Springs: 1 Blue (Medium) – 1 Red (Heavy)
  • Headrest: Any
  • Footbar: High or Low

Starting position

Lie prone on the long box facing the footbar, chest slightly over the edge. One hand on the footbar slightly wider than shoulders, fingers pointing up, elbows pointing down. Other arm placed behind the back or resting on the box

Instructions

Exhale to press the bar away with one arm while keeping torso square and stable. Inhale to return slowly without rotation

Teaching cues

  • Keep pelvis and ribs square to the box

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