# Prone Dumbbell Y-Press

A shoulder press done lying face down on a flat bench, pressing two dumbbells from beside the head forward and out into a Y. Trains the upper back, traps, and front delts with the bench removing body momentum.

- Intermediate · Compound
- Equipment: Dumbbells, Flat bench
- HD video: https://media.seto.fit/exercises/dumbbell-face-down-lying-shoulder-press/video/male.mp4
- HTML: https://seto.fit/exercises/prone-dumbbell-y-press/

## Muscles worked

- Traps: 8/10
- Front delts: 7/10
- Rhomboids: 6/10
- Side delts: 5/10
- Triceps: 5/10
- Rotator Cuff: 4/10
- Serratus anterior: 4/10

## How to do the Prone Dumbbell Y-Press

1. Lie face down on a flat bench, knees bent, head past the end.
2. Hold the dumbbells beside your head, elbows out at shoulder level.
3. Press the dumbbells forward and out into a Y, straightening your arms.
4. Bend your elbows to return the dumbbells beside your head.

### Full technique — 6 steps

1. Lie face down along a flat bench with your head just past the end and your knees bent about 90 degrees.
2. Hold a dumbbell in each hand with your elbows bent and out to the sides at shoulder level.
3. Start with the dumbbells beside your head and your chest on the bench.
4. Press the dumbbells forward and out by straightening your elbows until your arms form a wide Y.
5. Keep your chest and hips on the bench and your neck neutral as your arms reach forward.
6. Bend your elbows to bring the dumbbells back beside your head along the same path.

## Common mistakes

- Turning it into a shrug
- Lifting the chest off the bench
- Pressing arms too narrow
- Cutting the press short
- Letting elbows drop below the bench

## Form cues

- Reach into a Y
- Keep chest on bench
- Neck stays neutral
- Straighten arms fully
- Use light dumbbells

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Behind the Neck Barbell Push Press](https://seto.fit/exercises/behind-the-neck-barbell-push-press/)
- **Kettlebell**: [Tall Kneeling Kettlebell Press](https://seto.fit/exercises/tall-kneeling-kettlebell-press/)

## Quick answers

### What muscles does the Prone Dumbbell Y-Press work?

Primary: Traps 8/10, Front delts 7/10. Also works: Rhomboids 6/10, Side delts 5/10, Triceps 5/10, Rotator Cuff 4/10.

### When should I do the Prone Dumbbell Y-Press in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Prone Dumbbell Y-Press?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Prone Dumbbell Y-Press?

Barbell: Behind the Neck Barbell Push Press. Kettlebell: Tall Kneeling Kettlebell Press.

How we rate exercises: https://seto.fit/guides/methodology/

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