How to Do Dumbbell Face Down Lying Shoulder Pres

Dumbbell Face Down Lying Shoulder Pres is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Face Down Lying Shoulder Pres

  1. 01Lie face down on an incline bench set to a low angle with a dumbbell in each hand.
  2. 02Position the dumbbells at shoulder level with elbows flared out to 90 degrees.
  3. 03Press the weights straight up in line with the torso, fully extending the arms overhead.
  4. 04Squeeze the shoulder blades together at the top of the movement.
  5. 05Return the dumbbells to the start position under control, feeling the stretch in the deltoids.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Face Down Lying Shoulder Pres

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a strict prone position on the bench to prevent the lower back from arching during the overhead press.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Face Down Lying Shoulder Pres questions

What muscles does Dumbbell Face Down Lying Shoulder Pres work?

Dumbbell Face Down Lying Shoulder Pres is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Face Down Lying Shoulder Pres correctly?

Lie face down on an incline bench set to a low angle with a dumbbell in each hand. Position the dumbbells at shoulder level with elbows flared out to 90 degrees. Press the weights straight up in line with the torso, fully extending the arms overhead. Squeeze the shoulder blades together at the top of the movement. Return the dumbbells to the start position under control, feeling the stretch in the deltoids.

What is the A90 coach tip for Dumbbell Face Down Lying Shoulder Pres?

Maintain a strict prone position on the bench to prevent the lower back from arching during the overhead press.

Is Dumbbell Face Down Lying Shoulder Pres suitable for beginners?

Dumbbell Face Down Lying Shoulder Pres is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Face Down Lying Shoulder Pres?

Dumbbell Face Down Lying Shoulder Pres uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell face down lying shoulder pres into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime