How to Fix Rounded Shoulders (& Increase Your Pressing Strength)
ฝัง
- เผยแพร่เมื่อ 23 ก.ค. 2024
- Fix your rolled or rounded shoulders and increase your pressing strength with our 10 favorite external rotator and trap 3 (lower portion of the trapezius) exercises.
See a sample of how we structure workouts paired with these exercises → www.fitnessculture.com/should...
(3:48) Mobility Test
(4:35) Foam Roller Routine
(5:45) Stretches
(7:35) 10 Favorite Exercises
In all of our programs, we make sure to spend extra time focusing on the muscles that externally rotate the shoulder and retract the scapula. High pressing volume, combined with the fact that most people spend so much time on a computer or staring at their phone, can lead to an anterior roll in your shoulder that's a recipe for pain and instability.
We add these movements all over in our programming. In the warm-up, between sets on the bench press and OH press, and we even turn arm supersets into tri-sets to get extra work on these exercises. In fact, the only day you might not be doing one of these in our programs is leg day.
You've probably heard you should always have a 2:1 pull: push ratio. These count in that ratio and including them will keep you pressing pain-free, correct your posture, and create a ton of stability at the shoulder.
Here are 10 of our favorite external rotator and trap 3 (lower portion of the trap) exercises:
If you don't have the mobility starting out, we suggest starting here:
(7:51) Band Assisted Y Raise
(8:30) 1. Trap 3 Raise
(9:15) 2. Incline Y-Raise
(9:45) 3. External Rotator off knee
(10:15) 4. Cuban Press
(12:51) 5. SA Cable Y-Raise
(11:55) 6. TRX YTW
(11:05) 7. Band Pull Aparts
(13:35) 8. Facepulls
(11:35) 9. W Y Press
(14:25) 10. Standing Cable Ext. Rotator
At Fitness Culture we believe utilizing the best tools to not only develop your physique but also get you as strong and functional as possible in the process. If you’re ready to start using training techniques that help you develop the total package, check out our training programs. Get stronger, more functional, and look your best - FITNESS CULTURE TRAINING → www.fitnessculture.com
If you enjoyed this video please feel free to leave a like or comment, and share with your friends! Subscribe for more!
FOLLOW US → / fitnessculturetraining
/ jacobhutton1
/ stevecook
It's like you knew EXACTLY what I needed with ZERO fluff. Give stuff brotha
Ok, this is the video I've been looking for years!
Woooooah, incredible video!! Thank you!
I love these mobility routines. I would love to see more
That’s a ton of useful info. Thanks Jake
Awesome video. Thanks
This is great can’t wait to hit the gym thX Jake very helpful.👍
Thank you! I needed this.
Perfect. Thanks!
Thank you so much! Needed this so bad!💪🏻
Love your channel! Pls keep it up!
It is very useful thanks...
Thank you😊
Great stuff 🙏🏻🙏🏻🙏🏻
Amazing content. Thank you for some of the most informative videos on TH-cam, super keen for more! Keep up the great work!
Thank you so much!!! I need this to fix my posture
Brilliant video
Best video on this subject hands down!!!
One of the most useful vids so far, gets really hard to follow a program when experiencing shoulder pain
great info and explanations of each movement, thank you
Great video
Dudes this content is awesome. Love it.
Very helpful video. Thanks for putting this together and sharing.
GREAT VIDEO! Thank you !
I've been battling a shoulder injury for some time and getting really discouraged because of it. I followed this and it made a world of difference the first time. Thanks Jake for the awesome videos.
GREAT video. Thanks for share.
Nice . thanks for this.
Very helpful information. Most people need to add one or 2 of these excercises in every upper body workout.
Great content! Thanks!
It’s amazing , how mobility can help in every aspect in the gym as well as life. Thank for showing us how to improve. Your so good at explaining and showing us how to improve keep it up!
Gold! Thx for the educational content!
Thanks for sharing this. Pvc rollout and band mobility work are amazing.
Amazing stuff..... I constantly have a good shoulder day followed by a bad shoulder day. This is just perfect .... keep it up guys!
Super useful! I think a lot of people suffer from shoulder pains (minor or major). Thanks a lot and keep it up guys!
Excellent video. Clear, precise & informative. Thank you.
This is great! Thanks!
Just got my nasm cert but this is gold thank you so much!
👍 You nailed it.. you really did
This is the best thing ever. Thanks so much Jake!!
Did you do all the exercises in the routine or just a few at a time? Usually, I do my rehab exercises before I workout, not trying to stay at the gym all day so I was wondering if I should just do the foam rolling and the stretches and pick maybe 3-4 of the exercises and do them?
Brother very great exercise of shoulder mobility great👍.
Great video Jake. I have been following you and Steve for a long time. Could you do a video on preventing neck strain with exercises/stretches? Fitness Culture is amazing!!!
Grandiosa routine ! Grazie Coach !
Thanks Jake! Trusted source of techniques that really work☺️
I've been doing stuff like this for about 18 months and it does work I have to do it because I have an old shoulder injury . Good vid.
Good exercises!! Thanks
I am never commenting - but this video is awesome. Huge respect and a big thank you!
Wow this is a game changer. Have had some trouble benching lately due to compensating and tight traps. This is making it a lot easier!
Such a good video, great delivery, will be using on myself and adding into my clients routines. Many thanks
p.s. I would also like to see a video on hip mobility like others have asked below.
Literally the most comprehensive vid on shoulder mobility.
This is just insanely good, I am really amazed.
Also this dude looks awesome.
Yes, definately very very very helpful!!! Thumbs up!!
I had rotator cuff surgery and external mobility is my issue. Gonna definitely try all these!
Great content Jake and Fitness Culture team! I agree with Sam, could you do a hip mobility, but then also one for the neck. I exprience lower neck and upper spine challenges and tighteness. Would love so "go-to" stretches. Also, as I travel, various beds and hotels make neck life rough...this would help greatly. Thanks team!
Amazing content. Instant subscribe. A quick video on how to properly use a lacrosse ball on your back and shoulders in key areas would be great. 👍🏻
Very informative 💪
Injured my shoulder 2 weeks ago. Deep inside. Only experiencing pain in specific dimensions. I watched this video and added much of it to my rehab routine. Was able to bench press today albeit with some stability issues. But a huge leap forward from last week when benching was not an option. Great stuff.
This channel is awesome, not sure why it’s not getting more traffic. Thanks for all the help Jake!
Thanks brotha!
Very helpful info 👍👍
Instant add to my must watch/do routine! Great content!!
Glad you enjoy it!
great.. i have a shoulder injury. i ll do these exercises. thank u
This content is unreal! Could you guys do a video on hip mobility?
Thanks! We will do a hip mobility video ASAP
+1 on hip mobility
Yep. Hips mobility would be unreal!
Agreed, A Hip Mobility Vid would be extremely beneficial.
@@FitnessCulture MR
Such a good video. So informative no bs no fluff absolute top notch info. And I watch a lot of videos.
I appreciate that!
Yeah! I'm a truck driver. much in the neck and shoulder goes dead. Have been doing a couple of adaptations of a couple of these exercises for some time now- keeps me going. Looking forward to diving in more.
Another amazing thing is hanging shoulder length from pull up bar till failure helps to re align and strengthens your shoulders and back
Outstanding content - thorough, comprehensive and well explained. Best video I've seen on the topic without a doubt. Thanks guys.
Thank you!
You're such an excellent motivator, Jake! Such good content!
Did this routine today. Definitely was more open afterwards. Felt really good. Going to try to do it 2-3 times per week. Thanks for uploading this video!
and now?
this deserves more subs
these videos are so helpful! full body mobility routine?
great content! bravo Jacob ;)
wow, that's a great video!
Yeah Jake! You look and talk like true fitness professional.
Excellent. Perfect instructions. #technition
Thank you so much for sharing this. The foam rolling examples is amazing. I have tons of issues and try foam rolling but think I am not doing it well. Can you make a foam rolling tips/tricks video for each muscle group? If you have this already just link me to it and ill check it out. Thank again.
Needed this ! Gonna use this for my rounded shoulders 👍🏽
Great stuff, THANK YOU!! yes, please, hip mobility vid!! :-)
Great Video! Thx. You!👍👍👍👍👍👍👍👍👍👍👍
This video is more beneficial than several physical therapy appointments I've had combined
Had to sub after seeing this.
This is dope i have partial torn labrum just scar tissue now but my shoulders are really frozen
had rotator cuff surgery in may of this year...hoping this will help in my rehabilitation and/or strengthening
THANK YOU from someone with chronically tight shoulders.
Great content! Anything on elbow pain?
amazing content and original, to me at least.
I’m not sure if you guys have a app or website but I really really like this channel.
Thanks! We do have an app. You can check it out at www.fitnessculture.com
I suffer from a dislocation injury this helps a ton ! How frequent should the exercises be performed? Is it best prior or after training
the foam roller stuff i deffinately took notes, got anything on stretching biceps atm mine is tight where i feel it in the shoulder.
Jeff Cavaliere would not be happy with that Cuban press thing as it involves internal rotation. All the rest seems legit. Good content!
Thanks for checking our video! We're glad you like it. There are always different opinions in the industry but for us we believe in the cuban press. Sorry Jeff.
when did Channing Tatum become so buff?
hi thats very good thank u sir, is there anything for anterior pelvic tilt 😇
Sitting is the new smoking! 😑 Love this video!!
Jake, can you do a video commenting on guys w/ labral tears in shoulder particularly the glenoid for myself. I've had this problem for ten years so unlikely its going to heal but I'd like to know ways to make it as good as possible.
Excellent teaching..i just wish people who have very good mobility already aren't used as models for exercises for stiff people. It's hard to judge of you're doing them correctly or how to modify when not even able to get into these starting postures
See a sample of how we structure workouts paired with these exercises → www.fitnessculture.com/shoulder-mobility-exercises
Fitness Culture when do you incorporate your banded routine and how many sets/reps/time do you do for reps and sets? Thanks guys!
excellent advice - one question, in general, would you do these shoulder routines as warmup or warmdown to a freeweight /plyometric workout? or you would recommend doing them on a off day?
Some key steps for those recovering from a should or neck injury.
Hi, thanks for the content, I know this video is going to help me a lot! One question though if you don't mind answering?
I'm a previous lifter whos been out of the gym for 3 years due to personal reasons, but will be starting up again very soon.
During my time at the gym to this day I have really poor posture (rolled over shoulders) and never took care of it before when lifting before. Having done your mobility rest, my arms come up only half way which I know isn't good.
My question is should I address my posture before starting my usual bodybuilding routine which includes a lot of heavy bench pressing, deadlifts, military pressing etc? If so, how many times a week should I train on my posture before starting my bodybuilding workouts?
Hope to hear from you
Thanks!
“The pain’s going to go away...at some point.” 😂
Who's watching this excellent content right now?
Wow I can tell this is going to help me so much. I do have a question though.. do you think it would be most beneficial do to every single one on its own day ? Or mix & match these on a day of weight training ?
For the mobility work you could do it every day. For the exercises, we like to mix them in with supersets during our training. There's actually an example training day you can download in the description if you'd like. Hope that helps!