Back Plank

The back plank is a good exercise for working your upper back, no equipment needed.

Here's How to Perform the Back Plank

To start, find two chairs or benches of equal height and sit between them.
Dig your elbows into the surface and lift your hips to the top of a bridge position with your body straight from shoulder to knee.
Your hands should be pointed directly towards the ceiling.
Keep your glutes squeezed, brace your core and keep your body pushed away from the chairs.
Your shoulder blades should be retracted towards your spine and you should begin to feel the muscles in your upper back.
To make this move easier: hold for shorter lengths of time or move the chairs closer to your body.
To make this more challenging: hold for greater lengths of time, move your chairs further away from you, add weight across your hips or raise one leg off of the ground.