- Trapezius
- Rear Deltoids
- Infraspinatus
- Teres Minor
- Rhomboids
Exercises working similar muscle groups
Level 1
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Prone Shoulder Press
Prone Shoulder Press strengthen the muscles of the upper back. Prone Shoulder Presses are an intermediate posture exercise for preventing kyphotic (rounded) upper back posture. The rear deltoids help to hold the arms back during the overhead press. The lower trapezius and thoracic extensors help lift the chest or sternum up, whilst the external rotator cuffs keep the forearms parallel to the ground during the pull back phase
This exercise may be difficult to perform if you a large kyphotic or rounded upper back posture. If this is the case begin with a stretching and mobility program first and use the prone cobra extentions until the overhead movement can be achieved
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Technique Tips - Prone Shoulder Press
- Pull your chest up by pushing through your sternum. Keep lower back relaxed
- Perform the movement in a controlled manner
- Relax neck and tuck chin in, looking down not up and forward
- Keep the forearm parallel to the ground during the pulled back position of the movement
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