Prone Overhead Press

  • HOW: Lay face down with your forehead rested on a towel for comfort. With your arms elevated 90 degrees out to your side and your elbow bent about 90 degrees. Lift your arms first up towards the ceiling, make sure to pull with the shoulder blade. Then reach both hands overhead, attempting to bring your biceps up towards your ears. Point the thumbs towards the ceiling as you reach overhead. Move slow and controlled with this exercise.
  • REGRESSION: If this is too difficult for you can either perform this one arm at a time, or perform this off of an elevated surface like a bed or table so your arm doesn’t have to go through its entire motion.
  • FEEL: The muscles on the back of the shoulder blade and the shoulder will be working with this exercise.
  • COMPENSATIONS: Avoid arching the low back or shrugging the shoulder blades as you bring your arms overhead.

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