Dumbbell Face Down Lying Shoulder Press
Description
The dumbbell face down lying shoulder press is performed lying face down (prone) on an incline bench. From this position, the shoulder press pattern shifts to target the rear delts, upper back, and rotator cuff muscles. The chest support eliminates body english and forces strict pressing form.
Muscle Group
Equipment Required
Dumbbell Face Down Lying Shoulder Press Instructions
- Set a bench to a 30 to 45 degree incline.
- Lie face down (chest on the bench) with arms hanging down.
- Hold a dumbbell in each hand at shoulder level.
- Position your elbows out to the sides at 90 degrees.
- Brace your core and squeeze your shoulder blades together.
- Press the dumbbells up overhead by extending your arms.
- Continue until your arms are fully extended overhead.
- Lower the dumbbells back down to the starting position with control.
Dumbbell Face Down Lying Shoulder Press Form & Visual
Dumbbell Face Down Lying Shoulder Press Benefits
- Targets rear delts and upper back
- Chest support eliminates body english
- Builds posture muscles
- Strong rotator cuff engagement
- Different stimulus than standard shoulder press
- Useful for shoulder health work
Dumbbell Face Down Lying Shoulder Press Muscles Worked
- Posterior deltoid
- Trapezius (middle)
- Rotator cuff
- Triceps brachii
Dumbbell Face Down Lying Shoulder Press Variations & Alternatives
- Bent Over Reverse Fly
- Face Pull
- Prone Y Raise
- Dumbbell Shoulder Press
