Shoulder Series # 1 : External Rotation Into Press

Used as a part of shoulder rehab series that we perform consistently, this exercise works the shoulder stabilizers and helps with correct upper body posture.

Almost all our day we have our hands "Palms up" on the keyboard or eating food or driving or riding bikes. On top of all this, we perform the bench press without the conscious engagement of the upper back. The result, further shoulder internal rotation, weak upper back and extremely tight pec minors/front shoulders.

This exercise facilitates external rotation of the upper arm, helps extend the thoracic spine which is often rounded and causes a hunched over posture. The pressing portion locks the external rotation and thoracic extension.

Muscles of the rotator cuff

Lack of Thoracic Extension : leads to a poor posture.

It's a great movement to work the often inhibited rotator cuff muscles that usually get injured while pressing or pushing heavy without consciously engaging the upper back and also performing these movements with incorrect form.

Start off very light because if you've never been conscious of your posture, this will be very uncomfortable. So even pinky dumbbells would work great. Use this exercise as your shoulder movement for the upper body day, or as a pre-bench press warmup or as general warm-up since a good thoracic extension and strong rotator cuff will help with almost all your lifts. Try this out and let me know how these felt. www.liftnwander.com email - liftnwander@gmail.com Instagram and Facebook - @liftnwander