Lie face down on a flat bench with your chest against the bench and feet flat on the floor. Hold a dumbbell in each hand, positioned near your shoulders with palms facing forward.
Execution
Press the dumbbells overhead by extending your arms fully, exhaling as you lift, then slowly lower them back to the starting position, inhaling as you descend.
Equipment required
Flat Bench, Dumbbells
Target muscles
Shoulders
More Detailed Information
Lying Shoulder Press
How to Do
Setup: Lie face down on a flat bench with your chest pressed against the bench and your feet flat on the floor. Hold a dumbbell in each hand and position them near your shoulders, palms facing forward.
Grip: Keep your elbows bent at about 90 degrees, with your forearms perpendicular to the floor.
Press: Press the dumbbells overhead by extending your arms fully, exhaling as you lift.
Lockout: At the top of the movement, ensure your arms are fully extended but avoid locking your elbows.
Lower: Slowly lower the dumbbells back down to the starting position, inhaling as you descend.
Repeat: Perform for the desired number of repetitions.
Benefits
The Lying Shoulder Press isolates the shoulder muscles, particularly the deltoids, by eliminating the use of momentum and stabilizing muscles from the lower body. By lying on the bench, the exercise focuses more on the delts and less on the core compared to standing variations. This press helps build strength and size in the shoulders, improving both pressing strength and shoulder stability. It's also useful for targeting the upper body without the added strain on the lower back that can occur with standing presses.
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