Shoulder press supine

Purpose of the exercise

Focuses on strengthening the anterior and middle shoulder (deltoid), with additional activation of the triceps and stabilising shoulder blade muscles. Improves pushing force above shoulder height and supports controlled force development within shoulder rehabilitation and performance training.

Supplies

• Dumbbells or light dumbbells

• Matt or flat surface

• Possibly towel for head support

Starting position

1. Lie supine on the mat

2. Knees bent and feet flat on the ground

3. Hold a dumbbell in each hand

4. Elbows bent and next to body at shoulder height

5. Wrists straight above the elbows

6. Core slightly tightened

7. Shoulder blades stable against the surface

Implementation

1. Push the weights up in a controlled way

2. Stretch arms without fully locking

3. Keep shoulder blades stable

4. Actively tighten shoulders and triceps

5. Lower the weights slowly and in a controlled manner

6. Bring elbows back to starting position

7. Move without momentum or jerks

Points of interest

✓ Keep shoulder blades stable against the ground
✓ Wrists straight and in line with forearms
✓ Move controlled in both directions
✓ Core tightened to maintain stability
✓ Move within a pain-free range

✗ Excessive hollowing of the lower back
✗ Shoulders raised towards ears
✗ Using weights that are too heavy
✗ Having elbows pointing too far outwards
✗ Ignoring pain in shoulder or neck

When this exercise?

Shoulder press supine is used to develop shoulder strength in a controlled and stable position. The exercise is suitable within rehabilitation when vertical pushing movements are built up with minimal trunk influence. In addition, the exercise can be used as an intermediate step towards standing or sitting shoulder press variations.

The stable supine position makes the exercise easy to control and suitable in various phases of training and recovery, if performed pain-free. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.