Mark Ottobre shows the no money drill, a wall corner exercise that activates your lats and external rotators while keeping your traps quiet. Stand with heels, butt, spine, and head against the walls, thumbs down, then externally rotate your shoulders hard. Do it before bench press if your traps take over.
This is the no money drill. It's a warm-up for your external rotators and thoracic extension. What you're going to do, all you need is a corner of the wall. Now this needs to be done in a very particular way. You're going to bring your heels in touching the wall, bum crack on the wall, spine and head on the wall. Then in this position, you're going to bring your hands out with your thumbs. You want to push your thumbs to the floor as aggressively as you possibly can. Then in this position, you're going to stick your chest up as high as you possibly can, and then pull your elbows into your body as hard as you possibly can. Already in that position, you should feel your lats engage. Then in this position, you're going to pull out as hard and as aggressively as you can. So what you're doing is you're squeezing your lats together, you're pushing your sternum up to the roof, you're getting in that nice thoracic extension, and then also externally rotating at the same time. The traps should not be involved in any way when you're doing this. If you don't feel this straight away, you're doing it wrong. This is an activation for your lats and the external rotators. Great exercise before bench press, and particularly if people feel or have overactive traps, because when the traps are on, the lats can't be on. When the lats are on, the traps can't be on. So this is a great exercise. Again, this should not feel slight. This is your no monies.
