I have started doing these 3 movements any time I have an upper body day, push or pull. Typically do 2-3 rounds, 10-12 reps each with usually 3 lb weights. It has truly made an incredible difference and I no longer have pain in the front of my shoulder! Gets things firing, warm, and ready to work 💪🏻
@@TheBigadam1980 do you feel anything in the shoulder? when I do these exercises i feel my triceps getting tired. Like the feel is in the tricep rather than shoulder
There's so many of them at this point.. I've found warriors pose 1,2, but especially 3, and dive bomber push ups to be things that seem to set everything in place, but not be too much in the morning.
@@SquatUniversity Aaron, I live in Kansas City. Is there a physical therapist you would recommend for a shoulder injury? I injured mine bench pressing and I’m concerned could be a rotator cuff issue.
@@SquatUniversity Thank you for the great content, I have your book rebuilding milo and love your video's. Some people don't understand what it takes to be injury free. Keep up the great content!
I started doing these at the start of every workout about three months ago and it has made a huge difference. I have lingering shoulder injuries that I stubbornly refuse to get surgery on and my right ac bout would pop all the time, especially on things like deadlifts. Since I started doing these warmups not only do my shoulders feel better throughout my workout but the popping in my ac joint is almost entirely gone and I can actually do light overhead presses without any pain.Thank you so much for this demonstration!
I was experiencing shoulder and neck pain for over a year. Started doing this for a week now. I am surprised that all my pain is gone. Feel so free. Thank you so much.
I have been doing these for over half a year, I found them on SWIS lectures. I could barely do 10 without weights. I can now do 25 consecutive on each angle with 2kg weights. The strength you gain from this makes positioning yourself for pressing much easier. I also had the problem of shoulders protracting in presses when straining/high intensity, due to the strength imbalance, which lock 3 helped mostly solve.
Bro your comment is what I have been looking for most of my life. I have the same exact issue when protecting my hands high up. I'm very glad it helped you, I'll definitely start putting these into my routine. Any suggestions helped you with this issue besides these exercises?
I'd had chronic shoulder pain for the last 12+ years (the classic rotator cuff impingement from ego-lifting as a 19 year old). I could manage press ups but couldn't go near a bench press. Ever since doing this routine prior to my chest workouts, along with banded external rotations and banded presses, my shoulder pain has finally disappeared and I'm adding weight to my dumbbell bench every week! Can't thank Squat University enough, Dr Aaron's advice is the best on the internet!
Elite level Powerlifter here. I recently started experiencing shoulder pain and these three movements helped so much. Because my shoulder pain is at the front of the Deltoid I would have never thought that something like this would work but it does. Good enough for the great Julius Maddox, good enough for me 😂. Thanks again Squat University 👍🏽
My theory is the supraspinatus muscle is too weak to support against inferior shoulder instability and the humeral head slightly pulls away from the glenoid surface causing the surrounding joints and ligaments to be impinged or strained with the misaligned shoulder joint traveling through a range of motion under heavy load leading to issues which root from the rotator cuff. Will be testing this by ensuring supraspinatus activation in these workouts
I had chronic shoulder pain while benching . I did the following three things: 1. I included the lock 3 routine as a warmup before each session. 2. I included the rear delt db flyes to further strengthen the upper back muscles and feeling each contraction. 3 . Also a cue that helped was focusing on deactivating the traps and activating lats during benching but not bringing the arms inward like not bringing them close to the body (keeping them at 45° PS it depends on the anatomy of each person) Hope this helps!!
I have been doing these 3 before every upper body workout for 8 months and they did wonders for my shoulder pain related to a torn labrun. Thank you soo much coach❤❤
@@mikewalkow1860 I just incorporate one exercise to lower body and one to upper each week to learn the move and to experiment. otherwise you can get totally overwhelmed by this stuff.
This has been a game changer. I love little exercises like this prior to a workout that help prime you for optimal range of motion and better allowing the kind muscle connection. I’m currently seeing a PT for a minor tear in my labrum and these videos have been sooo helpful. Thank you for explaining it thoroughly 🙏🏻
I think this is more of a to do before bench pressing, not every day necessarily although it wouldn't hurt. I try to hit the upper back/traps in a small way everyday
@@NEXTLEVELHEALTHwithTim vast majority of the population is severely weak in these areas so I would argue it’s a definitely needed daily workout to get the muscles turned on. It’s why so many people have rounded backs and mid back pain.
@@Bbronson Rounded back is simply a compensation from anterior pelvic tilt. Strengthening your mid traps/rhomboids is beneficial, but it is not going to straighten your spine. Sitting for hours on end is how most people got in to that position. You are not going to simply muscle your way out of it. Stretching the mid back and chest, along with proper strengthening to target anterior pelvic tilt is key. Also can’t forget about stretching the shoulder capsule itself as it also gets tight from poor posture.
@@JAMuUP You start by activating the transverse abdominis which has gone dormant in APT. For beginners start with heel slide outs. You can look them up. Gradually progress to dead bugs. Once you have some semblance of a core then you can start doing glute bridges. It’s important though to keep the core activated when doing glute work. These muscles need to work in tandem with each other. Then from there you can work on lats, mid back work, and stretching. Lastly, I’d look into some PRI breathing exercises to open up the front chest and get air into it.
@@JAMuUP I hear you. I had labrum surgery on my shoulder about 2 and a half years ago and dealt with a whole string of chronic pain issues, low back included. After a year of sulking and fruitless visits to doctors and PT’s, I decided to take matters into my own hands. The best thing you can do is learn and absorb as much information as you can. I’ve almost rehabbed myself back to normal and have dramatically changed my posture.
I have shoulder pain in my left shoulder front delt area. I tried this just now and it feels better already. I'm going to do this every day from now on especially before I bench press. Thanks a lot! I will post my results after some time.
@@cadedelgado3502 i had the same issue, pain went from about 7/10 to 1/10 in a few weeks. combine this with hanging from a bar for about a 1-3 minutes everyday and your shoulders will feel great again.
It was helpful to see how difficult this exercise was for the elite athlete. It put my struggle with shoulder exercises into better perspective. Thank you.
02:28 "Don't overcue scapular retraction" Question about the scapulae: for chest and back exercises in general, should you keep in mind not to overdo the retraction of the scapulae (e.g. Barbell Rows) and instead just move them in their natural rhythm?
Holy sh!t. I constantly have rotation pain. Been to doctors a bunch of times. I tried this and a basic bench press mobility exercise this morning before benching. Hit a pr and can totally move my arm and shoulder without pain. That's absolutely not how bench press went for me my whole life. Bench day meant unavoidable soreness. You are my new hero!
I just did the palms down straight out from my side day before yesterday. I do believe these are good exercises. It's sometimes those little muscles that help support the big weight exercises. Give it a try and see if it works.
WOW! Excellent I just tried it. My left shoulder was killing me. I watched a few videos but this one did the trick. I feel my shoulders pumped. Im definitely adding this to my regimen. Thank you both!
I do this every time I lift now. I had shoulder pain - both sides, same spot. Ever since I did this, no pain. I do band work as well, and incorporate the MB3.
Can vouch for this. Significant increase in shoulder stability whilst doing pressing movements after doing this every pressing session for a month now.
I should note I had no shoulder pain prior to using these exercises. I just included them into my upperbody warm up out of curiosity and haven't looked back.
I do and coach these mostly only against a wall leaning backwards and pushing your body forward. The most amazing pump, I add additional 2 overhead positions too and different elbow flexion to all 5 variations.
Nice moveset. Doesn't take long and is pretty easy to do with the right muscles. I have almost constant pain on my left shoulder snd these help in managing the pain.
I typically do a more iso version of that exercise through the motion of the shoulder. I don’t think it has a name but I coin it the lying lateral raise. You lie on your stomach and do a lateral raise without your hands touching the ground. It focuses more on maintaining that retracted shoulder position through the range of motion
1st and 3rd movement really helped me, since i dislocated my shoulder around 20+ times. Those rear shoulder muscles/rotator cuff muscles are fucked in my shoulder.
Thank you for your great post. I'd personally love if all the physical therapy videos on TH-cam would substitute plain speak for the anatomical jargon, even though I know what it refers to now. But that pet peeve is a small price to pay for all the great content you all generously share.
Ok. You talked about hip flexibility for Julius in a previous vid. I have self diagnosed sciatica, psoas, and a bunch of other reasons why my right hip hurts. It is for sure my driving accelerator foot which leads me to believe that I have a sacroiliac joint inflammation. Saw a chiro who gave me a sac joint “mobilization” exercise and poof the pain goes away. I wonder if maybe Julius’ cause is driving long distance and could it also be his sac joint.
I don’t have flexibility to do cross position. Have to prop myself up on 3 pillows to get enough height off the floor. Hopefully things will get better.🙏🏻 thank you for the information!
Thanks @squatuniversity for the great content. Could you make a Video on the " halux rigidus". I am only 26 but already have it, even though there is no pain my mobility is still restricted and I am wondering if there any known tricks or ideas on how to prevent it from getting worse in the future. Thank you and keep up the great work
I like practicing martial arts. The truth is that these little exercises can save you not only from injuries but also from quitting something you love because of an injury.
Try the third one with zero weights, and your thumbs pointed towards the ceiling. 👌🏼👌🏼 I also do them with arms up and elbows bend at 45 and straight up, like Superman.
Can u make a video for shoulder grinding and cracking in bench press position ,when i rotate shoulder in that position feel like my bones grinding on my tendons ,pls make a video for that
Exercises:
- exercise 1 @ 1:17 - Prone I (internal rotation)
- exercise 2 @ 2:07 - Prone I (external rotation)
- exercise 3 @ 3:20 - Prone T (external rotation)
Thx
thanks a lot
My hero!
15-20 reps each
@@tonythenonja One set?
I have started doing these 3 movements any time I have an upper body day, push or pull. Typically do 2-3 rounds, 10-12 reps each with usually 3 lb weights. It has truly made an incredible difference and I no longer have pain in the front of my shoulder! Gets things firing, warm, and ready to work 💪🏻
I did the same complete game changer
@@TheBigadam1980 do you feel anything in the shoulder? when I do these exercises i feel my triceps getting tired. Like the feel is in the tricep rather than shoulder
@@aperture0your triceps is holding arm straight, thats why you feel it
@@Kem3s ohh so how to rectify that?
@@aperture0 no idea, i feel triceps too when im doing it, but my shoulders are weaken after
If I did all the "must do every day" exercises, my day would last a week.
There's so many of them at this point.. I've found warriors pose 1,2, but especially 3, and dive bomber push ups to be things that seem to set everything in place, but not be too much in the morning.
Ahaha true. He already advised to do the McGill Big 3 every day (approx 20 minutes for the whole set)
McGill big 3 takes 5 min max if you do just one set of 5 reps of each.
@@SquatUniversity Aaron, I live in Kansas City. Is there a physical therapist you would recommend for a shoulder injury? I injured mine bench pressing and I’m concerned could be a rotator cuff issue.
@@SquatUniversity
Thank you for the great content, I have your book rebuilding milo and love your video's. Some people don't understand what it takes to be injury free.
Keep up the great content!
I started doing these at the start of every workout about three months ago and it has made a huge difference. I have lingering shoulder injuries that I stubbornly refuse to get surgery on and my right ac bout would pop all the time, especially on things like deadlifts. Since I started doing these warmups not only do my shoulders feel better throughout my workout but the popping in my ac joint is almost entirely gone and I can actually do light overhead presses without any pain.Thank you so much for this demonstration!
I was experiencing shoulder and neck pain for over a year. Started doing this for a week now. I am surprised that all my pain is gone. Feel so free. Thank you so much.
I have been doing these for over half a year, I found them on SWIS lectures. I could barely do 10 without weights. I can now do 25 consecutive on each angle with 2kg weights. The strength you gain from this makes positioning yourself for pressing much easier. I also had the problem of shoulders protracting in presses when straining/high intensity, due to the strength imbalance, which lock 3 helped mostly solve.
I'm glad to hear your comment! I'll start those drills as well my right shoulder has a lot of imbalance...
@@eddorneles hi friend has the drills helped you ? any updates
Yes, those exercises are very effective,,,the carryover cannot be overstated,,,
For athletes, mastering this kind of movement prior to competition, can be the difference between a gold and a silver medal.
Bro your comment is what I have been looking for most of my life. I have the same exact issue when protecting my hands high up. I'm very glad it helped you, I'll definitely start putting these into my routine. Any suggestions helped you with this issue besides these exercises?
I'd had chronic shoulder pain for the last 12+ years (the classic rotator cuff impingement from ego-lifting as a 19 year old). I could manage press ups but couldn't go near a bench press. Ever since doing this routine prior to my chest workouts, along with banded external rotations and banded presses, my shoulder pain has finally disappeared and I'm adding weight to my dumbbell bench every week! Can't thank Squat University enough, Dr Aaron's advice is the best on the internet!
Elite level Powerlifter here. I recently started experiencing shoulder pain and these three movements helped so much. Because my shoulder pain is at the front of the Deltoid I would have never thought that something like this would work but it does. Good enough for the great Julius Maddox, good enough for me 😂. Thanks again Squat University 👍🏽
My theory is the supraspinatus muscle is too weak to support against inferior shoulder instability and the humeral head slightly pulls away from the glenoid surface causing the surrounding joints and ligaments to be impinged or strained with the misaligned shoulder joint traveling through a range of motion under heavy load leading to issues which root from the rotator cuff. Will be testing this by ensuring supraspinatus activation in these workouts
@@sethdaboss245 Tested? Thoughts?
I had chronic shoulder pain while benching . I did the following three things:
1. I included the lock 3 routine as a warmup before each session.
2. I included the rear delt db flyes to further strengthen the upper back muscles and feeling each contraction.
3 . Also a cue that helped was focusing on deactivating the traps and activating lats during benching but not bringing the arms inward like not bringing them close to the body (keeping them at 45° PS it depends on the anatomy of each person)
Hope this helps!!
Guys chest is so big he can't place his head on the floor 😂
He got TOO many gains 💪😂
I have been doing these 3 before every upper body workout for 8 months and they did wonders for my shoulder pain related to a torn labrun. Thank you soo much coach❤❤
Have bursitis in my left AC joint. I do this warm-up before every bench session and it has been a game changer.
Adding that to the list of 'need to do every day things'. I now have 599 things and exercises i need to do every day in order to stay healthy. 📒
Yep! Add to that stretching, mobility, knees over toes stuff, adequate sleep, meditation, cardio, cold baths, sauna......ad nauseum
..
@@mikewalkow1860 I just incorporate one exercise to lower body and one to upper each week to learn the move and to experiment. otherwise you can get totally overwhelmed by this stuff.
@@janicethrasher4003 it's what I do. Depends on what I will be doing in the gym that day. Everyday would only be for competitive lifters.
Haha nice
Don't forget to plan some time to to nothing, for your mental health of course 👌
I did this after watching this and it has changed my world
This has been a game changer. I love little exercises like this prior to a workout that help prime you for optimal range of motion and better allowing the kind muscle connection. I’m currently seeing a PT for a minor tear in my labrum and these videos have been sooo helpful. Thank you for explaining it thoroughly 🙏🏻
I think this is more of a to do before bench pressing, not every day necessarily although it wouldn't hurt. I try to hit the upper back/traps in a small way everyday
@@NEXTLEVELHEALTHwithTim vast majority of the population is severely weak in these areas so I would argue it’s a definitely needed daily workout to get the muscles turned on. It’s why so many people have rounded backs and mid back pain.
@@Bbronson Rounded back is simply a compensation from anterior pelvic tilt. Strengthening your mid traps/rhomboids is beneficial, but it is not going to straighten your spine. Sitting for hours on end is how most people got in to that position. You are not going to simply muscle your way out of it. Stretching the mid back and chest, along with proper strengthening to target anterior pelvic tilt is key. Also can’t forget about stretching the shoulder capsule itself as it also gets tight from poor posture.
@@JAMuUP You start by activating the transverse abdominis which has gone dormant in APT. For beginners start with heel slide outs. You can look them up. Gradually progress to dead bugs. Once you have some semblance of a core then you can start doing glute bridges. It’s important though to keep the core activated when doing glute work. These muscles need to work in tandem with each other. Then from there you can work on lats, mid back work, and stretching. Lastly, I’d look into some PRI breathing exercises to open up the front chest and get air into it.
@@JAMuUP I hear you. I had labrum surgery on my shoulder about 2 and a half years ago and dealt with a whole string of chronic pain issues, low back included. After a year of sulking and fruitless visits to doctors and PT’s, I decided to take matters into my own hands. The best thing you can do is learn and absorb as much information as you can. I’ve almost rehabbed myself back to normal and have dramatically changed my posture.
I started doing these last week after your shorts popping up on my feed, it's been helping out a lot
I have shoulder pain in my left shoulder front delt area. I tried this just now and it feels better already. I'm going to do this every day from now on especially before I bench press.
Thanks a lot! I will post my results after some time.
Yeah just see these must do exercises for areas of weakness only. Attack and focus on the issue places eh
How’s the progress going I have a very similar issue & just came across this video let me know how you’re doing !
Same here I want to know too!
@@cadedelgado3502 i had the same issue, pain went from about 7/10 to 1/10 in a few weeks. combine this with hanging from a bar for about a 1-3 minutes everyday and your shoulders will feel great again.
@@kishalan9795 I’ll try this
It was helpful to see how difficult this exercise was for the elite athlete. It put my struggle with shoulder exercises into better perspective. Thank you.
Just did a test run of this and it felt amazing! I’m going to implement this every day!
Sneered at this first. Came back when i had shoulder pain. Now finna do it everyday
Thanks for the exercises, I'm working on shoulder mobility to work on my shoulder pain.
You're welcome
Your videos have helped me with my shoulder pain. You are the TRUTH.
Finally! Someone who knows what they are talking about. Thank you.
shoulder warm up
1. internally rotate (by side) 15~20 rep
2. externally rotate (by side) 15~20 rep
3. externally rotate (T pose) 15~20 rep
I’m week 2 in and feel much better already with over 4 months struggling with my bench and overhead presses. These works
Very helpful. Love these sub-10 minute videos. Keep it short and simple. Thanks!!!
Healed my sprained AC Joint within a few sessions
Thanks. Excellent exersice for my shoulders
Sir, You are simply Awesome.
Dr a, you are a legend. Everything you suggest is on point.
I owe you so much in my movements. Thank you sir!
02:28 "Don't overcue scapular retraction"
Question about the scapulae: for chest and back exercises in general, should you keep in mind not to overdo the retraction of the scapulae (e.g. Barbell Rows) and instead just move them in their natural rhythm?
Holy sh!t. I constantly have rotation pain. Been to doctors a bunch of times. I tried this and a basic bench press mobility exercise this morning before benching. Hit a pr and can totally move my arm and shoulder without pain. That's absolutely not how bench press went for me my whole life. Bench day meant unavoidable soreness.
You are my new hero!
I just did the palms down straight out from my side day before yesterday. I do believe these are good exercises. It's sometimes those little muscles that help support the big weight exercises. Give it a try and see if it works.
WOW! Excellent I just tried it. My left shoulder was killing me. I watched a few videos but this one did the trick. I feel my shoulders pumped. Im definitely adding this to my regimen. Thank you both!
I do this every time I lift now. I had shoulder pain - both sides, same spot. Ever since I did this, no pain. I do band work as well, and incorporate the MB3.
Can vouch for this. Significant increase in shoulder stability whilst doing pressing movements after doing this every pressing session for a month now.
I should note I had no shoulder pain prior to using these exercises. I just included them into my upperbody warm up out of curiosity and haven't looked back.
This has quickly become my favourite youtube channel. Thanks Doc 👍
I suffered shoulder impingement several years ago. I will try this. Thank you!
How did you go? Any better?
I do and coach these mostly only against a wall leaning backwards and pushing your body forward. The most amazing pump, I add additional 2 overhead positions too and different elbow flexion to all 5 variations.
Nice moveset. Doesn't take long and is pretty easy to do with the right muscles. I have almost constant pain on my left shoulder snd these help in managing the pain.
I healed my shoulder doing these
I like that you can see his shoulder blades move into a good position before his arms come off the ground.
Dont queue the muscle, queue the movement. Some wisdom right there
IMO the best man in sport fitness.
Not only will those exercises fix and keep your shoulders, they will also put you into a restoring siesta.
Thanks for this
Thank you,
That made a huge difference in how my shoulder felt in between gym trips.
Iv had shoulder issue last 2 years and started doing these helped alot which rotator strength
I typically do a more iso version of that exercise through the motion of the shoulder. I don’t think it has a name but I coin it the lying lateral raise.
You lie on your stomach and do a lateral raise without your hands touching the ground. It focuses more on maintaining that retracted shoulder position through the range of motion
that dude chest so big he did not have to worry about what way to lay his head. AWESOME!!!
Love all of your content! I work in PT and Wish I worked around therapists like you!
Bro you have saved my shoulder and elbow
Glad to help!
Thank you again for a great educational video! Will do these exercises tomorrow!
This is absolutely Banger💯
Thanks! This is important to know I CAN do shoulder exercises daily.
thankyou so much for all of these ! helps so much
Thank you very match from France
Oh my look at the size difference between these two guys!!
Great great video man! Really appreciate it, super helpful
I understand how he felt. The first few times I did this was rough. I've been doing this for 6 months and I only use 5lb dumb bells.
1st and 3rd movement really helped me, since i dislocated my shoulder around 20+ times. Those rear shoulder muscles/rotator cuff muscles are fucked in my shoulder.
Thank you very much 🙏🙏🙏
Youre the GREATEST!
This is great doc thanks for the awesome warm up🙏
Very insightful and helpful. Thanks guys!
Thanks for the super useful info. I Incorporated this, asian squat and other mobility stuff and it's going great so far
Instant relief❤❤❤ thank u
thank you bless you
Thank u man 😊 ur making very informative vedios always always support u
I do these religiously now. Bench is much better, this routine and band work then a change to technique keeping elbows at a 45 angle.
Love this video. Thank you for the info, this is GOLD! How long before people tend to see resolution of their pain symptoms? Two weeks, 30 days, etc?
Squat university is awesome
thank you!
That dude was big!
This man is a trunk. Great exercises. Thank you!
Thank you for your great post. I'd personally love if all the physical therapy videos on TH-cam would substitute plain speak for the anatomical jargon, even though I know what it refers to now. But that pet peeve is a small price to pay for all the great content you all generously share.
Hadn't seen a Big Julius video lately. I guess he's getting his shoulders in shape. Takes a lot to hit 800 pounds.
I do something similar using the adjustable cable machines, definitely trying this
Added to warmup💪
If Julius Maddox is doing your exercises. Ima say you're legit man! Thanks for the advice.
Ok. You talked about hip flexibility for Julius in a previous vid. I have self diagnosed sciatica, psoas, and a bunch of other reasons why my right hip hurts. It is for sure my driving accelerator foot which leads me to believe that I have a sacroiliac joint inflammation. Saw a chiro who gave me a sac joint “mobilization” exercise and poof the pain goes away. I wonder if maybe Julius’ cause is driving long distance and could it also be his sac joint.
Awesome and way to go.
Thanks for the info 👍
this was so helpful !!!!!! omg thank you
하부 I포지션 : 능형근, 극하근
그저 '손을 올린다'는 움직임에 집중하며 근육에 집중X
20~ 50회반복, 젠틀하게 내리고 올리기를 반복, 상부 승모가 개입되지 않도록 이마를 바닥에대고 편안히.
하부 A포지션 :
측면 T 포지션 :
I don’t have flexibility to do cross position. Have to prop myself up on 3 pillows to get enough height off the floor. Hopefully things will get better.🙏🏻 thank you for the information!
Probably should hit the physio, fam. Not common to not have flexibility like this.
Thank you sir. I am learning a lot.
Thanks @squatuniversity for the great content.
Could you make a Video on the " halux rigidus".
I am only 26 but already have it, even though there is no pain my mobility is still restricted and I am wondering if there any known tricks or ideas on how to prevent it from getting worse in the future. Thank you and keep up the great work
I like practicing martial arts. The truth is that these little exercises can save you not only from injuries but also from quitting something you love because of an injury.
Looks helpful for my shoulder it feels loose after years of practice with Nunchaku. Thanks
Good God thats a massive man
Try the third one with zero weights, and your thumbs pointed towards the ceiling. 👌🏼👌🏼
I also do them with arms up and elbows bend at 45 and straight up, like Superman.
Hells.
This might be *exactly* what I need.
Have to try this today as it's my chest day :D
Ive got Big shoulder problem ..going to gym in 1 hour starting this routine ..hope world im sure Will help
wow really feeling these. def using these before pressing sessions
I need this
I was waiting to see him getting up.
Genius, Thank you!
You're welcome
I did this today, instantly better bench!
Can u make a video for shoulder grinding and cracking in bench press position ,when i rotate shoulder in that position feel like my bones grinding on my tendons ,pls make a video for that
I was having problems in my right front shoulder to do 120 kg bench press, hoping this work!