Bottoms Up Wide to Narrow Press
Exercise Overview
The bottoms up wide to narrow 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 abducted to 45-60 degrees. 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 0 degrees abduction (resembling the eccentric phase of a CLOSE GRIP CHEST PRESS exercise). Return back to an abducted position to complete a repetition.
Muscles Involved
Rotator cuffinfraspinatusteres minorsubscapularisanterior deltoidpectoralis minorpectoralis majorcoracobrachialisbiceps brachii
Related Conditions
AC joint sprain / acromioclavicular joint sprainpectoralis minor strain / pectoralis major straindynamic shoulder instabilityosteolysis of the distal claviclebiceps tendon instabilityglenohumeral labral tear
