Lie face down on the bench, feet planted for stability, and hold a dumbbell in each hand with palms facing your body.
Execution
Exhale and raise the dumbbells out to the sides, keeping a slight elbow bend. Lift until your arms are parallel to the floor, hold briefly, then lower slowly back to the start. Repeat for the desired reps.
Equipment required
Incline Bench, Dumbbell
Target muscles
Shoulders
More Detailed Information
Chest Supported Lateral Raises
How to Do:
Setup:
Adjust the bench so that you can lie face down on it with your chest supported. Your feet should be firmly planted on the floor for stability.
Grip:
Hold a dumbbell in each hand with your palms facing toward your body, arms hanging straight down.
Starting Position:
Position your chest against the bench with a slight bend in your elbows. Keep your core engaged to maintain a neutral spine.
Lift:
Exhale and raise the dumbbells out to your sides, keeping a slight bend in your elbows. Lift until your arms are parallel to the floor or slightly higher.
Top Position:
Hold the top position for a brief moment, squeezing your shoulder muscles.
Lower:
Slowly lower the dumbbells back to the starting position with control.
Repeat:
Perform for the desired number of repetitions.
Benefits:
Chest-supported lateral raises isolate the shoulder muscles, specifically the lateral deltoid, without the use of momentum. This exercise helps improve shoulder definition, increase strength in the lateral deltoids, and reduce the risk of lower back strain by eliminating the need for standing or leaning.
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