Prone Shoulder Press | Anatomical Analysis

Prone Shoulder Press (Stability ball)
This exercise combines muscle activation with a pressing movement to work on shoulder activation, postural stability, and strength.
At the same time, the body position activates the entire posterior chain.
The exercise has two integrated aims:
On the one hand, to strengthen the deltoids.
And on the other, to stabilize the body with an emphasis on the thoracic erector spinae.
The target muscles activated are the deltoids, and in addition, the static target muscles are the erector spinae with an emphasis on the thoracic erectors.
NOTE:
This exercise may be difficult to perform if you a large kyphotic or rounded upper back posture. If this is the case begins with a stretching and mobility program first
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[@Triscuit_Diskit]

If I can’t do this motion (at all, even without bands), but I can raise my arms above my head if I start at my waist and form a semi circle, what muscle might I be struggling to activate?

[@HolidayFortnight]

Patricia DeBisschop Sounds like you have shoulder mobility issues. You’ll have to work on strengthening the mid and lower traps, the rotator cuff muscles, and serratus anterior. This will help improve healthy scapular movement so that the shoulder joint can rotate upward to give you more clearance to raise your arms overhead. Jeremy Ethier has great videos on his channel for those muscles if you search his channel. The problem is also probably that the head of your upper arm bone is too far forward in the socket, which can lead to impingement and restrictive mobility. Use a resistance band to gradually pull the head if the bone more towards the back (deep) part of the socket where it will be more stable and mobile. Athlean X has a good video on how to do this if you search “athlean x shoulder pain and popping.”

[@HolidayFortnight]

Athlean X also has a great video called “intense 3 minute shoulder workout” that shows you how to work the deltoids, traps, and rotator cuff muscles all together to fix muscle/strength imbalances and have overall healthier and more mobile shoulders.