Prone Press Sliders

ShoulderShoulder Stability
Written By David Song

PRONE PRESS SLIDER

This is a dynamic shoulder stability exercise that targets the internal rotators of the shoulder. Start by lying down on your stomach with your head supported by your forearm. Place your target arm’s hand on a sliding disc or hand towel and press into it to compress it against the floor. While maintaining the downward pressure, slide your hand above your head as far as you can tolerate. Then slide it back down so that your hand is roughly in line with your shoulder.

Muscles Involved:

  • Subscapularis

  • Latissimus Dorsi

  • Pectoralis Major

  • Teres Major

Related Conditions:

  • Shoulder Impingement

  • Rotator Cuff Tear

  • Posterior Capsule Impingement

  • Dynamic Shoulder Instability

  • Labral Tear

Related Exercises

Featured
Banded Straight Arm Pulldown
Shoulder, Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Teres Major, Teres Minor, Triceps Brachii, Triceps, Latissimus Dorsi, Lats
Banded Straight Arm Pulldown
Shoulder, Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Teres Major, Teres Minor, Triceps Brachii, Triceps, Latissimus Dorsi, Lats
Shoulder, Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Teres Major, Teres Minor, Triceps Brachii, Triceps, Latissimus Dorsi, Lats
Wall Isometric Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Wall Isometric Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Posterior Deltoid Massage
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Posterior Deltoid Massage
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Teres Minor Massage (Floor)
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Teres Minor Massage (Floor)
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Lat Pulldown Slider
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Lat Pulldown Slider
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Standing Pull Back Press
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Standing Pull Back Press
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Straight Arm Pullback
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Straight Arm Pullback
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Irradiated Shoulder Extension
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Irradiated Shoulder Extension
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Pull Forward Full Raise
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Pull Forward Full Raise
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
David Song
Previous

Child’s Pose Sliders
Next

Elevated Scapular Push Up