How to Do Dumbbell Face Down Lying Shoulder Press

Dumbbell Face Down Lying Shoulder Press 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 Press

  1. 01Lie face down on a flat or slightly inclined bench with a dumbbell in each hand and the chest supported.
  2. 02Position the elbows at ninety degrees with the dumbbells at ear level and palms facing the floor.
  3. 03Exhale and press the dumbbells straight forward in line with the torso until the arms are fully extended.
  4. 04Squeeze the shoulder blades together at the top of the movement to engage the mid-back.
  5. 05Retract the elbows toward the ribs to return to the starting position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Face Down Lying Shoulder Press

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

Keep the chin tucked and forehead touching the bench to maintain a neutral cervical spine throughout the press.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Face Down Lying Shoulder Press questions

What muscles does Dumbbell Face Down Lying Shoulder Press work?

Dumbbell Face Down Lying Shoulder Press 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 Press correctly?

Lie face down on a flat or slightly inclined bench with a dumbbell in each hand and the chest supported. Position the elbows at ninety degrees with the dumbbells at ear level and palms facing the floor. Exhale and press the dumbbells straight forward in line with the torso until the arms are fully extended. Squeeze the shoulder blades together at the top of the movement to engage the mid-back. Retract the elbows toward the ribs to return to the starting position.

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

Keep the chin tucked and forehead touching the bench to maintain a neutral cervical spine throughout the press.

Is Dumbbell Face Down Lying Shoulder Press suitable for beginners?

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

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

Dumbbell Face Down Lying Shoulder Press uses dumbbell.

A90 Intelligence

Put this into a real plan.

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

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