The upper back is a constant problem area that can lead to neck pain so it is important to loosen up the muscles of the upper back before moving to a chest press. The prone lateral “T” can be either static for 1 minute or active as 15 reps with light weights as shown here. It is key to keep the neck muscles loose as the exercise is performed. This is followed by lateral supine lift again with 15 reps which exercises the lower trapezius muscles.
Then flipping on your back with a yoga block for neck support, fifteen chest press repetitions with a challenging weight will build the chest pectoral muscles. Breathing is critical for this exercise. You should exhale as you push the weight up and inhale when you lower the weights. Look at the video for proper form.