Dumbbell Face Down Lying Shoulder Press

Muscles worked

Setup

1. Lie face down (prone) on a flat bench with your head positioned just past the edge of the bench to allow for a neutral neck.
2. Hold a dumbbell in each hand with an overhand grip, palms facing the floor.
3. Position your feet firmly on the ground or hook them around the bench legs to stabilize your lower body.
4. Start with your elbows bent at 90 degrees, dumbbells at shoulder level, and forearms parallel to the floor.

How to do it

1. Exhale as you press the dumbbells straight forward, extending your arms fully in line with your torso.
2. Maintain a controlled 2-second tempo on the extension, reaching full reach without locking the elbows.
3. Inhale as you slowly pull the dumbbells back to the starting position, feeling the contraction in your upper back.
4. Keep your head in a neutral position, looking slightly down at the floor throughout the entire movement.

Form checklist

• Keep your chest glued to the bench to prevent arching the lower back.
• Ensure your wrists remain straight and do not bend under the weight of the dumbbells.
• Avoid shrugging your shoulders toward your ears during the pressing phase.
• Maintain a consistent horizontal plane; do not let the weights dip toward the floor as you extend.

Pro tips

• Imagine you are trying to touch a wall far in front of you to maximize the reach and serratus anterior activation.
• Squeeze your shoulder blades together and down before starting the press to create a stable base for the deltoids.

Make it harder

• Add a 3-second pause at the point of maximum extension to increase time under tension for the rear delts.
• Perform the movement with a 'Y' press path, pressing the weights slightly outward at a 45-degree angle.

Frequently asked

What muscles does the dumbbell face down lying shoulder press work?

The dumbbell face down lying shoulder press primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell face down lying shoulder press?

The dumbbell face down lying shoulder press uses dumbbell.

Is the dumbbell face down lying shoulder press good for beginners?

The dumbbell face down lying shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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