BOTTOMS UP NARROW TO WIDE PRESS

The bottoms up narrow to wide press exercise is used to dynamically stabilize the shoulder in a bench press position. Start by lying down on your back on an exercise bench. Hold a kettlebell in the bottoms-up position. Keep your elbow bent to 90 degrees and start with your arm tucked beside your torso. While maintaining a balanced kettlebell, begin to press the weight up towards the ceiling. At this position the elbow will be in line vertically with your shoulder. Lower the weight at 45-60 degrees abduction (resembling the eccentric phase of a CHEST PRESS exercise). Return back to a tucked position to complete a repetition.

Muscles involved:

• Rotator cuff

  • infraspinatus

  • teres minor

  • subscapularis

• anterior deltoid

• pectoralis minor

• pectoralis major

• coracobrachialis

• biceps brachii

Related conditions:

• AC joint sprain / acromioclavicular joint sprain

• pectoralis minor strain / pectoralis major strain

• dynamic shoulder instability

• osteolysis of the distal clavicle

• biceps tendon instability

• glenohumeral labral tear

Exercise videos