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Bodily therapist Dr. Aaron Horschig usually shares movies on the Squat College channel designed to assist folks train extra successfully and safely, getting essentially the most profit out of their exercises with out danger of harm. In a brand new video with record-breaking bench presser Julius Maddox, Horschig breaks down the “Lock 3,” coined by Dr. Andrew Lock: three workout routines that he recommends you do earlier than every bench press exercise to “prime” your shoulders.

The primary motion focuses on inside rotation of the shoulder. Llie horizontally face down, arms down at your sides. Together with your elbows straight and your palms dealing with upwards, merely elevate your arms up after which slowly set them down once more, for 20 repetitions. Maddox demonstrates this with a 1-pound weight in every hand.

“What he is doing is specializing in the rhomboids on, the posterior muscular tissues of the rotator cuff, and that is glorious for folks particularly who’re making an attempt to come back again from shoulder ache,” explains Horschig.

The second transfer is all about exterior rotation. Whereas nonetheless in that horizontal place, rotate your arms so that they’re now dealing with down. Carry out the identical motion once more for one more 20 reps. “Do not over-cue scapular retraction,” says Horschig. “You are simply going to consider choosing up the arms up and gently setting them again down.”

Third and eventually, prolong your arms outwards so that you’re mendacity in a T form, and carry out the identical cautious, managed motion.

“For those who’re coping with any kind of shoulder points with bench press, the Lock 3 shoulder routine… is a superb technique to prime the posterior shoulder muscular tissues earlier than getting underneath the bar,” says Horschig, “addressing the ‘why’ behind commonest shoulder points, which is that imbalance between entrance facet and again facet.”