5 Shoulder and Chest Press Movements You are Not Doing

 

Fix Your Shoulder Pain (BENCH PRESS!)

Video taken from the channel: ATHLEAN-X™


 

How To Bench Press Without Shoulder Pain (4 Mistakes You’re Probably Making)

Video taken from the channel: Jeremy Ethier


 

5 Most Common Shoulder Training Mistakes (STOP DOING THESE!)

Video taken from the channel: V Shred


 

The BEST Dumbbell Exercises CHEST EDITION!

Video taken from the channel: ATHLEAN-X™


 

5 Shoulder Exercises You Should Be Doing

Video taken from the channel: Mike Thurston


 

5 Best Shoulder Exercises You’re NOT Doing!

Video taken from the channel: ATHLEAN-X™


 

5 Chest Exercises You Should Be Doing

Video taken from the channel: Mike Thurston


If you’re looking for the best shoulder exercises outside of the overhead press and side laterals to build your delts, you’ve come to the right place. In this video, I’m going to show you the 5 best shoulder exercises to help not only get bigger delts, but to increase the weight on the exercises you’re already doing. The dumbbell squeeze press is a tremendous exercise for building functional strength and hypertrophy in the chest, triceps, and shoulders.

The combination of the constant tension, metabolic stress, and high levels of mechanical tension make it an effective variation for bodybuilders and strength athletes alike. I highlighted this unique movement in “7 Best Shoulder Exercises You’re Not Doing.” You can also perform it using a dumbbell, but it works best with a kettlebell due to the grip. Similar to the landmine shoulder-to-shoulder press, this unique exercise shifts the weight so that one arm is the primary mover and the other is secondary.

Consider alternative triceps exercises. 5. Single arm rows In general, this exercise is not a bad exercise, but it is easy to perform it incorrectly. If you perform this exercise, initiate movement from the shoulder blade and use a weight that you can control through the entire movement. Anatomy of the shoulder. No 5: Press Up.

My final favourite shoulder rehab exercise for this piece, is the good old press up, for a number of reasons. First it’s a great all round upper limb strengthener, and not just of thr anterior shoulder and chest as known, but its also good for producing high levels of activity in the posterior rotator cuff which is commonly. Mistake 5: You’re ignoring chronic shoulder issues. Set yourself up for success by pairing shoulder-press movements with be sure to routinely stretch and release the muscles of the chest. The rotator cuff consists of four small muscles in the shoulder joint: teres minor, infraspinatus, supraspinatus and subscapularus.

The rotator cuff muscles work together to stabilize the shoulder joint during bench press and other chest exercise movements. Shoulder pain while bench pressing is likely due to weakness in the rotator cuff muscles. Solution: Touch your chest to the floor. (And check your ego at the door.) If you can’t touch your chest to the floor and do a proper repetition, see Mistake #5.

Mistake #3: Not maintaining a straight line from head to toes. Don’t do the worm! Your whole body should move up and down together. If you’re being held back by stubborn bench press shoulder pain that won’t seem to subside, this post will outline 8 tips you can apply to get back on the road to bench pressing pain-free. 8 Tips To Eliminate Bench Press Shoulder Pain #1 – Do A Proper Warm Up.

The dumbbell squeeze press, on the other hand, incorporates both functions. You’re pressing, but because you’re actively squeezing the dumbbells together (hard) throughout the duration of the set, you’re really kicking things up a notch. I’ll typically use this exercise as an accessory movement on bench day, after I bench.

List of related literature:

For most people cranking the body around with the shoulder changes the posture from a spinal twist to something that combines hip prying and triceps brachii massage with three movements of the spine— forward flexion, lateral flexion, and twisting.

“Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners” by David Coulter
from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners
by David Coulter
Motilal Banarsidass, 2004

Execution of Movement—Flex elbows, lowering chest toward floor, hold for 3-4 seconds (exhale and inhale during the hold), return to starting position pushing through and rounding upper back to include serratus anterior.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Note: The most common faults associated with the push-press include driving your knees forward, overextending your lumbar spine, pressing the barbell out in front or behind your body, flaring your elbows out, and internally rotating your shoulders.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Because the exercise is performed while the shoulders are internally rotated, it is very important that the elbows do not come higher than the shoulders (no more than 90° of abduction) because of the risk of shoulder joint impingement.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Mistakes to correct are rounding the shoulders when leaning into stretch, bringing the chin into the chest when stretching, allowing the knee of the leg on the ground to bend, and bouncing into the stretch.

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

Shoulder abduction, external rotation, and extension are slightly limited because of the stooped posture.

“Clinical Massage in the Healthcare Setting E-Book” by Sandy Fritz, Leon Chaitow, Glenn Hymel
from Clinical Massage in the Healthcare Setting E-Book
by Sandy Fritz, Leon Chaitow, Glenn Hymel
Elsevier Health Sciences, 2008

Generally, the person should start with a compound movement first, such as the bench press, which uses both the shoulder and elbow joints.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

This being the case, the magnitude of the upper body press has a great influence on the subsequent motion of the early pull-through and on susceptibility to shoulder pain.

“Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen, Robert C. Manske
from Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, et. al.
Elsevier Health Sciences, 2010

This rotation should be timed with the exhalation such that at the end of the movement the elbows are level with the shoulder and the forearms are facing forward and up Exhalation ends.

“Hara Diagnosis: Reflections on the Sea” by Kiiko Matsumoto, Stephen Birch
from Hara Diagnosis: Reflections on the Sea
by Kiiko Matsumoto, Stephen Birch
Paradigm Publications, 1988

The upper chest will be controlled in extension if the scapulae are positioned and stabilized in the down and back position by the action of the middle trapezius, rhomboids, inferior trapezius, and serratus anterior.

“Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult” by Terri M. Skirven, A. Lee Osterman, Jane Fedorczyk, Peter C. Amadio
from Rehabilitation of the Hand and Upper Extremity, 2-Volume Set E-Book: Expert Consult
by Terri M. Skirven, A. Lee Osterman, et. al.
Elsevier Health Sciences, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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40 comments

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  • i came here to proov my dad wrong he kepy saying standing caple flies work yo neck and like no its yo chest boy

    now im kicked out of the house for proovin him wrong bruh

  • What kind of roids are you on? I am a skinny-fat guy and I have been exercising for about 4 months and the gains are not even noticeable. My chest looks like an average skinny fat guy’s chest. All I eat is 100 grams of protein per day + fruits and vegetables.

  • My problem is my biceps and triceps are starting to outgrow my pectorals. Each time I do a pectoral exercise, my arms are exercising too. I want bigger arms, but I want my pectoral muscles to catch up too. Anybody have any advice?

  • I’m new to working out in this way. I’ve always stayed fit and flexible through dancing and gymnasticst. At the age of 49 I’ve realized I’m losing muscle. Are these exercises for both sexes and will they affect my flexibility? I apologize if my question seems silly. I truly dont have any experience in this area.

  • while bulking how many calories do you guys burn off in a gym session? is it important to burn off as many calories as possible or felling the body part burning?

  • my chest is what inspired me to start lifting, it was my first muscle that developed without working out yet lol. that and my thighs were a little toned but from riding bicycles

  • Is it ok if I leave about 2-3 inches of space between the bar and my chest when I bring the bar down before bringing it up again?

    P.s. I have pretty long arms and am already doing the full rom imo

  • Advice needed:
    So if I do 3 sessions per week, M, T, & F. On each session would I try to d EACH of these till exhaustion? Or just pick 3 of them and do those 3 exercises to exhaustion? Like what is the best weekly routine and how to fit these all into it. Since I need to be working on 3 different muscle groups per session I just need advice on how much of these chest exercises to do per session?

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published!  Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published.  Click the link to see if you’ve won.  No strings attached! 
    https://giveaway.athleanx.com/ytg/5-best-shoulders-now

    If you don’t win, no worries.  Just be sure you have your notifications turned on so you can get to my next video quickly and try again.  Good luck and thanks for being a loyal subscriber…

  • I had years ago infection on a tendon on my shoulder, which caused calcification on said tendon/joint (or that what was told by the doctors). I had excruciating pain on my shoulder about where Jeff draw with the black pen. Felt like I had knife pushed into my shoulder from that spot. I couldn’t lift my hand above my belly when standing and couldn’t cross my body with my arm. Had to have cortisone and painkiller injections couple of times directly on the spot (oh boy that hurt!) + pain killers to ease it off.
    I still have every now and then pains on my shoulder. I don’t feel any pain when using my hand, but sometimes when I lay down I can not lay on that shoulder as it feels so uncomfortable. I have recently started exercising, but looks like now my shoulder gets more often irritated. I don’t know is there anything to do, as the calcification can be scraped off only by having surgical operation (which of course will be the absolutely last treatment when nothing else helps anymore). So for now just trying different kinds of exercises and hoping for the best. So very grateful for all the different options to try out. Hopefully I’ll be able to find exercises that suits me. Would be very discouraging if training will f my shoulder up:/

  • Today at the gym I did a combo of a workout you possted earlier, a deadlift and then walk with the weight. I’m 73 and did 5 reps with 100 lbs and a walk but on my deadlift I paused just below the knee before I went up….that little pause was killer when you don’t rest before you walk with the weight! Hope you understand what I did!

  • Lol Don’t have permanent space for at home gym equipment… only have space for dumbbellsthink perfect, lets watch this video. first up weighted dumbbell dips on a rack. lmfaomaking it think we just need the dog leash
    well guess you’re welcome for the one click… moving on

  • Hello Jeff, I am currently mid PT qualification gain and I would like to thank you for the constant flow of information and knowledge of how the human body can improve and better it’s self. By learning through my own course and taking on your advice and techniques I have learnt a phenomenal amount of ways to development the body and how it can adapt and overcome certain plateaus as such. You are a a credit if not an elite within your field. Thanks for your all your quality training methods and if you ever visit the West Coast of Scotland, Enjoy mate.

  • I have bad shoulders and watch a lot of YouTube videos on how to lift with shoulder pain and by far you have the best video explaining everything in detail and making it simple to understand. Thank You

  • Is it better to do a whole body work out a few times a week or better to hit specific body parts one specific days once a week? Also,,, what are super sets? I’m brand fire new to lifting. Thanks in advance for any advise✊��

  • No offense, I don’t think barbell overhead press by sitting on the floor is a good idea. Actually this is a compound movement which involves different joints and muscle to stabilize the barbell, I.e. legs, core etc. On the contrary, if this is working on a Smith machine, this would be good, coz the cable on this machine assists on stabilizing and balancing the barbell, it makes this as an isolated movement.

  • 1:09 Z press (core)

    2:21 Dumbell scoop press ( front delt)

    3:08 Jammer (dumbell push press / thruster) (power)

    4:23 Cheat lateral

    5:17 Dumbell Urlachers (rear delts)

    6:30 rap around rear delt row (rear delt)

  • You are the first person to inspire me to workout and you never run out of good stuff. I started from the old times garage lookin underground home gym of yours where you record your own video and your handy dandy adjustable dumbells. Face pulls all the way hahahaha

  • I have shoulders bc I combine dumbbell barbell with kettlebell not mentioning sculpt yoga. I love this!!! Few I have never seen & I’m a gym rat. Thanks so much! I’m trying ur routine now no rest period. Arnold would be proud. Thanks for sharing. Love the shirt. Where can I get 1? I want 1 for myself & for my 2 yr Labradoodle. U should him with a headband on ������

  • Jeff: Hey jesse try saying “wrap around rear delt row” 5x straight.
    Jesse: says no
    Me: wrap around rear delt row, wrap around rear delt row, wrap around rirrelrow…

  • When I do the scoop press, my left shoulder makes a grinding/popping noise. There’s no pain with it, but I feel it should not be happening

  • Hi ATHLENE-X great video informative science backed. I am a welder. Can you PLEASE provide me with the name of the manufacturer Is it called the MATRIX? Maybe a short vid of what it looks like and I shall make one. I do not have the money to buy this kit thank you.Richard.

  • i love how detailed Mike is with his instructions and detailed information on each muscle. if you dont understand the exercise or the muscle as many videos DO NOT explain, than injury and no understanding is accomplished. i will always go to Mike Thurstons exercise videos because he takes the time to educated us not just throw you into a weight. THANK YOU MIKE!

  • So I’m trying to gain weight (and mass), but I’m also trying to loose some belly fat, and I’m very confused on what my nutrition should look like.

  • Vince, I have a problem working in a local gym. There are several guys who are power lifters BUT every rep they do in their sets, they literally drop the weights each time. My line of thinking…is that it’s not necessary. It’s bad form and if you can’t set it down, for each rep out of the set, than it must be too heavy to do properly? Am I crazy? I’ve had customers complain about the noise and I myself get bothered by the loud dropping that is repetitive, after each rep. I just think they should drop the weight by 10lbs so they can set it down. Because their muscles shouldn’t fatigue after every rep…even if they’re just doing drop sets…I wouldn’t hear the dropping weight onto the floor for 15 minutes. Am I wrong? I need help! ASAP.

  • Jeff I wanted to ask what’s your opinion on doing the Lu Xiaojun plate raises for shoulders? I am trying to balance my shoulders as someone who recently started doing Olympic Weightlifting

  • Did the dumbell scoop press today. A killer exercise, way better the routine shoulder press. You know you are doing a good exercise when all the trainers at your gym are eye balling you. ��. Big fan Jeff. Thanks

  • Great instructional video. I will try these all out as I am full on it as Covid-19 has taken its toll with 4 months being off the gym

  • The last two months ago and have the time, but it would like us know when to go back in touch, but it would like us know when to go bj999 9b99999999999999999 b 9b 9999b 9999 99 9 b b bb

  • I think I need some help. Whenever I try to do any of these I don’t really feel my shoulders. I either feel the tension on my back or my neck but never in my shoulders. I tried these for a few days but the only soreness I feel is again on my neck and my back. Any way to fix this?

  • Thank you Mike for your detailed educating exercise videos. I love how you explain each muscle in detail and the exercise. You have motivated me and changed my exercise routines because of this. If you could please include exercises that can be done without a universal weight machine like the shoulder fly. i mimicked the fly press with dumbbells but i dont know if this will in fact target the right muscle? Love your videos. Thank you

  • Alot of people have the forwar-leaning shoulders. Is it not a good thing that the shoulders go back when you are lying there on the bench?

  • Been watching a lot your videos on shoulder mobility exercises and stretches. Those stretches combined with the exercises on this video has almost eliminated my shoulder pain

  • Yes I so agree nomore kids keep up the impractical joke sweet 16 will be here before I know it and we both will get implanted birth control. Lets just say talk is cheap.

  • Jeremy your absolutely the best of the work out channels. I always struggle connecting with my chest during the bench press. Tried your tips in the video today and my chest is on fire bro. Thank you and keep up the great work.

  • Been doing same excercise last few days my body familiar with my routines. So i decided to try this video out damn my shoulder feels like balloons ������������

  • This was very helpful. Real examples of machines or weights and then the face to face how to discussion. Love how real you are and humble to say things like “use light weights” etc. Too many people think they have impress everyone in gym resulting in injury. Thanks again. ������

  • I have been working my shoulders for so long and never seemed to get results. When I started doing these exercises, I noticed a big difference within a couple weeks! This guy is awesome!!!

  • I’ve been doing the seated shoulder press completely wrong with having my back upright and I can feel it mostly towards my back and sometimes have slight pain in my back. Thanks for the tips man ������

  • Mike, its called locking out and it was invented in 1950’s bro. You got anything to offer that we dont know anything about? Not sure why you are yuotubing dude. you’re one of the smaller guys in the gym