Standing Shoulder Medial and Lateral Rotation - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Standing Shoulder Medial and Lateral Rotation

Step by step instructions, muscle activation and variants for the Standing Shoulder Medial and Lateral Rotation.

EasyUpper chestMiddle chest

About this exercise

This is a bench push-up performed with both hands resting flat on a low, flat bench and the body held in a straight line from head to heels. Bending the elbows lowers the chest toward the bench, then pressing back up extends the arms to drive the chest and shoulders. The elevated hand position reduces the load compared with a floor push-up, making it a controlled way to build pressing strength.

How to Perform

  • Place both hands flat on a low, stable bench, slightly wider than shoulder-width
  • Walk your feet back until your body forms a straight line from head to heels, weight on your toes
  • Brace your core and keep your neck neutral, eyes toward the bench
  • Bend your elbows to lower your chest toward the bench under control
  • Lower until your chest is just above the bench, keeping your elbows at a moderate angle
  • Press through your palms to extend your arms and return to the start
  • Keep your hips level and your body rigid throughout, then repeat

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
Rear shouldersFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Standing Shoulder Medial and Lateral Rotation

The Standing Shoulder Medial and Lateral Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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