Dumbbell Face Down Lying Shoulder Press
Lying face down on a bench with the head past its end, two dumbbells are pressed from beside the shoulders forward past the head, the bells kept low.
How to do it
Setup
Face down on a flat bench, head past the end, knees bent, bells beside the shoulders below the bench line.
Steps
- Press both bells forward past the head until the arms are straight in line with the body.
- Keep the chest on the bench and the neck long.
- Draw the bells back beside the shoulders with control.
Common mistakes
Lifting the head to watch the bells: the neck stays in line with the spine. Chest peeling off the bench to reach further: the range ends where the chest stays down. Heavy bells: the arms work far from the body here, so go light.
Breathing
Exhale pressing, inhale returning.
