How to Fix Rounded Shoulders (& Increase Your Pressing Strength)
Fix your rolled or rounded shoulders and increase your pressing strength with our 10 favorite external rotator and trap 3 (lower portion of the trapezius) exercises.
See a sample of how we structure workouts paired with these exercises → https://www.fitnessculture.com/should...
(3:48) Mobility Test
(4:35) Foam Roller Routine
(5:45) Stretches
(7:35) 10 Favorite Exercises
In all of our programs, we make sure to spend extra time focusing on the muscles that externally rotate the shoulder and retract the scapula. High pressing volume, combined with the fact that most people spend so much time on a computer or staring at their phone, can lead to an anterior roll in your shoulder that's a recipe for pain and instability.
We add these movements all over in our programming. In the warm-up, between sets on the bench press and OH press, and we even turn arm supersets into tri-sets to get extra work on these exercises. In fact, the only day you might not be doing one of these in our programs is leg day.
You've probably heard you should always have a 2:1 pull: push ratio. These count in that ratio and including them will keep you pressing pain-free, correct your posture, and create a ton of stability at the shoulder.
Here are 10 of our favorite external rotator and trap 3 (lower portion of the trap) exercises:
If you don't have the mobility starting out, we suggest starting here:
(7:51) Band Assisted Y Raise
(8:30) 1. Trap 3 Raise
(9:15) 2. Incline Y-Raise
(9:45) 3. External Rotator off knee
(10:15) 4. Cuban Press
(12:51) 5. SA Cable Y-Raise
(11:55) 6. TRX YTW
(11:05) 7. Band Pull Aparts
(13:35) 8. Facepulls
(11:35) 9. W Y Press
(14:25) 10. Standing Cable Ext. Rotator
At Fitness Culture we believe utilizing the best tools to not only develop your physique but also get you as strong and functional as possible in the process. If you’re ready to start using training techniques that help you develop the total package, check out our training programs. Get stronger, more functional, and look your best - FITNESS CULTURE TRAINING → https://www.fitnessculture.com
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