The Prone Overhead Reach – 45-Degree Bench is an effective exercise that targets the external rotators of the shoulder, promoting stability and mobility. Performing this exercise on a 45-degree bench provides better support and allows you to isolate the shoulder muscles more effectively.
How to Perform the Prone Overhead Reach – 45-Degree Bench
Step-by-Step Guide:
- Start Position:
Begin by positioning your chest on a 45° bench with your arms in front of you. Your elbows should be bent at 90 degrees, with your palms facing down. - Check Alignment:
Before starting, check that your hands are slightly higher than your elbows. This position helps to activate your external rotators and ensures that you’re targeting the right muscles. - Engage External Rotators:
Activate the external rotators by keeping your shoulder blades in a neutral position, maintaining tension through your upper back. - Extend Arms Forward:
Slowly extend your arms forward, moving them into an overhead position while keeping them in line with your shoulders. - Controlled Return:
Once you’ve reached the overhead position, slowly return your arms to the starting position, focusing on smooth and controlled movement.
Pro Tips:
- Focus on slow, controlled movements to fully activate the shoulder muscles.
- Ensure that your elbows stay bent at 90 degrees to avoid unnecessary strain.
- Aim for 2-3 sets of 10–12 reps to strengthen and stabilize your shoulders.
Incorporating this exercise into your routine can help improve shoulder mobility and strengthen key stabilizing muscles, making it a great addition for rehabilitation or injury prevention.