The Shoulder External Rotation Myth | Principles of Loaded Movement

Many lifters and coaches assume shoulder external rotation is good and internal rotation is bad, it's also more common to seek improvements in shoulder external rotation.
In the bench press there is almost no external rotation at the shoulder joint happening. In fact there is a bias towards shoulder internal rotation.
In the bench press the shoulder abducts (kind of like a delt side raise) and it slightly internally rotates throughout the ROM. If you chase external rotation you are likely to over tuck your elbows as you go down and excessively flare your elbows as you reverse the weight.
We are not at all suggesting you should attempt to go to end range internal rotation in the bench press however you should not be chasing external rotation.

[@nathanduggie-carr3193]

I would definitely like more videos on this. All these cues “bend the bare” “spread the bar apart” “tuck your elbows” all mess me up. I seem to do best if I just focus on depressing scaps, extend T-spine, engage lats and glutes hard, and just let the arms and shoulder do whatever they want to from there. Significantly less pain and stronger. If you could do more on this I would really appreciate it!

[@jsedge2473]

Same, I think a lot of cues cause people to overthink movements that are quite simple and should be somewhat natural. And then you are micromanaging things that cannot really be micromanaged especially if you are moving heavy weights.. Like your scapula. Your nervous system manages your scapular position 1000 times better than you can consiously.

[@cosbyyeung8626]

Never commented, just writing to thank you so much for touching up this topic with expertise. there’s too much nuisance regarding external rotation vs scapula retraction/depression in the pressing pattern originating from people who lacks deep understanding in the muscle function and anatomy. This is a long confusion I had and finally a video that address this in clear, and profession, insightful take. thanks so much coach

[@robertsunjic8530]

Yes, this little change in elbows rotation can and will have huge impact on athletic shape and performanse. If we externally rotate on pull or push, or throw, punch etc..we are using arm muscles, biceps/triceps which are too small for power/compound movements. This whole myth about using external rotation in each push/pull exercise, really comes from people who have shoulders injuries issues. But for healthy shoulders..internal rotation is perfectly fine

[@Account2129]

3:27 Weight was too much for coach Bradey, he nearly mis racked!

[@bianca684]

Hahahahah

[@TOSUnbound]

I believe you might be forgetting that antagonist muscles act as stabilizers during an opposing motion though. Just because you’re not concentrically contracting external rotators doesn’t mean they don’t have to eccentrically contract to support internal rotation. The reason people train external rotation is not about positioning as much as it is resting tension in the muscles to help support stability.

[@totallyraw1313]

Why did Charles Poliquin say that if you increase your external rotation strength, you can significantly increase the weight you lift in the bench press?

[@neinbruderja7519]

I understand it as strengthening your external rotator cuffs, which obviously ext rot your shoulder, should be strong and stable in order to stabilize the shoulder and preventing it to internally rotate too far. What these guys try to point out that having a strong rotator cuff that stabilizes does is misunderstood by some people as actually trying to bring your shoulders into a full external rotated position during the press, as it's shown in the video with the elbows flying inward.

[@junjun6337]

OMG I thought external rotation always serve for every workout.. so internal rotation for pushing and external rotation for pulling? is that correct?

[@nickcollins9170]

I always default to doing this without thinking about it bc I’ve done it so much bfr. It fucks me up bc I extend too much at the elbow at the bottom then I misgroove 😭😭. Feel like if I could fix that I’d bench like 15+ pounds more. Gonna keep working on it.

[@cacherovsky]

great !! :)

[@Balecatena6403]

Mmmmmmmmmm....................

[@therenegademaster6318]

Jason Blaha claims he is friends with you , do you have no issue with stolen valour and the years he spent online bullying everyone in the fitness community for no other reason than jealousy?

[@curry2spicy4u]

1. Why do you give Blaha attention? 2. Why do you believe anything Blaha says? 3. Why do you care about gate-keeping who this man is friends with?

[@therenegademaster6318]

Wow check the fake mercenary out . He really is a habitual liar and low life scumbag . Did you know he released a video once bashing Jerry Ward the day after Jerry's dad passed away ? ruclips.net/video/e0WTAkDjg9o/видео.html