Avoid Injuries w/ This Shoulder Workout (3 moves)

Before you bench press, do your push-ups, or even just get up in the morning, let me show you the best shoulder workout you could do to just solidify your shoulder joint and make you stronger and limit any injuries. First thing we're going to do is a hanging scapular retraction. So we're going to work on your lower traps. Grab a bar and hang. Now from here, you want to push your shoulder blades forward and pull yourself up using your lower traps. So think about your shoulder blades going down and in and your armpits pushing forward. You're going to want to hold this for pauses because you want to create stability in the lower trap, and a lot of people don't have that, and that's why they get the shoulder injury in the first place. There's just too much chewing. Do this for at least 3 long pauses. Next, we're going to do scapular retractions. You're just going to bring your shoulder blades in and out. The shoulder blades are really the base for your bench press or your push-up, and if those are out of alignment, there's going to be chewing in the shoulder joint. So put your hands on the wall without bending your elbows and doing a push-up. Pinch your shoulder blades together like you're pinching a pen in between your shoulder blades and trying to hold it, and then push them apart and hold them apart, rounding your rib cage. You're gonna want to do at least 10 of these. Next, we're gonna stretch out the chest and the bicep tendon. A lot of people have super tight chest and tight biceps because, frankly, you know it, you do a lot more push-ups and a lot more pushing exercises like bench press than you should. Stick this long pole into this small crevice— just joking— and then go into a lunge. The leg that's down is gonna be the one that the arm goes up with. From here, you're gonna create a Y with your arm and hold that in place. From here, you want to create a little bit of torque and twist away from the bar. This also opens up your hips and connects your core to your hips. It's an awesome, awesome Awesome move. This next one's called the J-Punch. So this is gonna work the serratus, the lower trap, and the upper trap all around your shoulder blade in the right sequence. I'm using a very light weight with this. You can use a band or cable, just make sure it's hip height. Stagger your feet like you're gonna show— throw a punch. And you're gonna punch down first and then raise up with the arm extended. The shoulder blade will move through and stabilize. And then bring it down. Do about 10 of these each side. Keep a slow tempo because you want to focus on stability in each part of the range of motion. Now you're ready to bench press all the weights. Have a great workout, and if this video brought you value, make sure you comment below. Let us know how it went. Let me know how your shoulders feel, and then share it. Thank you.