Note: Miss the first ten tips? You bastard. Do not worry, you can watch them here: 30 Days of Shoulders: 1-10.
Day 11 – Fix Your Bench Press Setup
I learned from experience that bench press bothers when a Meathead's shoulders The last thing you should do is tell him to stop to push the bank.
- He will not listen to you.
- He would probably prefer to swallow live bees A great player who is often overlooked is the ability of the shoulder blades to move. We want them to pull back, contract, turn up, turn down, and all. But to lift heavy things, we have to pin down those bad guys.
Whenever I work with someone, they mention that bench presses always strain their shoulders instead of pinching them with a litany of correction exercises. Instead, I'll check their technique – especially their initial setup.
The shoulder blades should be together and below. This is essential to protect your shoulders during bench press and to provide a more stable base to lift a barbell from your chest.
Day 12 – Guide the pole during bench press
Take a step Besides, it would be a mystery to me not to discuss how to break off the dumbbell properly.
It does not make much sense to make all these efforts to make the setup firmer and just squeeze the dumbbell from the J-Hooks and lose everything. Learning to lift the barbell instead of pressing it is a skill and requires some practice to master it. It will make a big difference when it comes to consolidating your set-up for bench-press success.
Day 13 – Meet the bar for bench press
A common mistake in bench press is that people allow their shoulders to roll forward in the lower position (or when the barbell approaches the chest). A simple cue that I like to use is, "Meet the bar with your chest."
For most people, it's far more beneficial to bring the chest to the bar rather than the chest.
This not only helps to get a stronger upper back arch (which does not make it easier to keep the shoulder blades pulled back and down or holding them in a stable position), but also reduces the likelihood of the shoulders falling off front.
Day 14 – The Spoto Press
The Spoto press is one of my favorite banking accessory moves for a number of reasons: range of motion so you can think of it as an "invisible 2-board press". This means that it is a viable printing option for those who have crooked shoulders.
- It's a great exercise for those who tend to "roll" their shoulders forward as the bar approaches their chest. The rolling motion causes the shoulders to tilt forward (unstable), which in turn makes you a crappy bench press.
- Too many people fail right in front of the chest, so you spend more time inside the Spoto press, the ROM is the weakest.
This variant works well for high reps (8-12) with 65-75% of your 1RM.
Page Note: If you are asked to do half repetitions in this exercise, feel free to drop it into the kidney. And tell the inventor, Eric Spoto, that he used this variation exclusively to build his RAW bench press to a previously held world record of £ 722.
Day 15 – The Decline Press
When a flat or incline presses your shoulders, you are not damned to a life in push-up purgatory. Try the pickup position instead.
Why? It reduces the amount of shoulder flexion you are in when you press, and prevents you from escaping the danger zone or pain curve with regard to shoulder flexion. This is huge, because with a shoulder-friendly pressure variant, a training effect can be achieved.
And as Dr. John Rusin has said, it is never a bad idea to expose people to different exercise angles to better challenge their joint concentration. Adding variety to the pressure movements can make a big contribution to keeping the shoulders healthy.
The greater realization, however, is that you can always train with an injury. Always.
Day 16 – Accessing the Back Squat
I like the back squat. However, I am not married to it and realize that it does not suit many lifters.
One of the main contraindications is the ability to "access" the shoulder movement area required to place a (straight) barbell on the back. Squatting back with a straight bar requires a considerable amount of shoulder abduction and external rotation.
Although there are a variety of screens, assessments, and corrective actions that can help someone gain access, the Quick Drill described above works well.  Day 17 – Scratching the Rack Press
If I want to incorporate more traditional variations of overhead press with a barbell into my clients' programs, scratching the rack and pinion press is one of my first variations.  I like it because I am able to get more Serratus anterior activation. As? By pushing the barbell into the rack. And also because I take the joints out of the equation – in this case, the entire lower body, which makes them less likely to recruit or crank through the lumbar spine.
I do not know, I kneel down to stand blindfolded while juggling a chainsaw. It's a fantastic way to make overhead pressing more shoulder-friendly.
Day 18 – The Bottoms-Up Press
I'm a big fan of a few things:
- People who turn right red
- Jason Bourne fights in scenes
- Badonkadonk to my wife
- Bottom-up pressure and comfort for shoulder health and performance
When a client or athlete paves the way back to overhead pressure A progression that I seek is the bottom-up up-press.
It limits the amount of weight someone can use to check their ego at the door, and it's harder to cheat.
And believe me Part of me would like to pamper a little because he uses that word in a sentence, but the bottom-up press is a more "functional" method for training the rotator cuff.
The main role of the rotator cuff The musculature is to hold the humeral head of the humerus in the middle of the glenoid fossa and not to make any endless band exteriors. Nale rotation exercises that have time and place.
For me, bottom-up (and-collar) presses are the clear winner because they not only train the rotator cuff more specifically, but also because they feel and look more like actual training, which is more comfortable for most lifters becomes.
Day 19 – Check Your Push-Up Technique
We often take push-ups for granted. I mean, why should not we? They are a pretty simple and harmless exercise to throw into any program. Still, it's a rare event for someone to come into my studio on the first day and throw out a bunch of flawless pushups.
While there are a number of things to consider in terms of the root cause of a person's shoulder pain, it's hard to ignore the technique of exercise.
When it comes to pushups, there's a simple hint that can have a significant impact on how the exercise feels and how it helps to make the shoulders feel strong and healthy.
Shoulder blades should move around the ribcage. Often people do hundreds (if not thousands) of repetitions with the shoulder blades stuck together all the time.
Whenever I see this, I often joke, "Stop making your shoulder blades." This can irritate the shoulder, especially the biceps tendon, leading to greater anterior instability.
I would like to advise the client to push away or put the small "plus" at the top of each repetition to produce a little more protraction and serratus frontal activity. In doing so, the scapula can learn to move around the ribcage. It's a subtle tweak, but it makes a huge difference.
Day 20 – 3D Band Breakup
Boys are always chasing shoulders that look like a pair of boulders. For most lifters I work with, I've rarely done much direct shoulder work because they're likely to get a lot of shoulder work with all the pushing and rowing they do.
For this purpose, one approach I like to throw in is to break some 3D band break-up at the end of each upper body session.
I prefer high reps, like 15-30 for 3-5 rounds, or I will go for a specific rep range, say 75-100, and they can resolve the reps as they like. If you do it 2-3 times a week, you're basically going to be Thor.
30 Days of Shoulders: 1-10
The Real Reason Why Your Shoulders Are Hurt