DB Floor Press in 90/90

Demonstration

Trevor lies on his back with his hips and knees bent to about 90 degrees. He keeps the two bony points at the back of his pelvis (the PSIS) evenly and gently grounded.

Holding a dumbbell in each hand, he positions his arms at roughly a 45-degree angle. His shoulders stay relaxed, with a natural space between his shoulder blades and spine—neither forcefully pulled back nor rounded forward.

He presses both weights up to the starting position, then lowers one dumbbell at a time until that elbow touches the floor. He controls the descent while inhaling and presses back up while exhaling. His wrist stays stacked over his elbow throughout.

Key caution: Avoid overreaching or forcing the shoulder blades down and back. Keep the sternum lifted without depressing it, and allow the shoulder blades to move naturally.

Presenter/source: Conor Harris Demonstrator: Trevor