1. NEUTRAL GRIP OVER PRONATED GRIP
2. DON’T EXCESSIVELY FLARE YOUR ELBOWS
3. KEEP SHOULDERS BACK AND DOWN WHEN PRESSING
4. KEEP AN EYE ON YOUR RANGE
You can take this and apply it to your bench pressing variations too. When pressing off a flat or incline, many of you will find that if you stop 2-3 inches off your chest, you’ll be able to press pain-free and feel your chest a lot more.
5. WATCH YOUR CURL FORM
This form is only going to add a ton of stress to your biceps tendon, which can quite easily get beat up if you’re not careful.
If you’ve done your heavy work with your vertical & horizontal pulling variations, save curls for the 6-15 rep range. The more advanced you are, the higher on that spectrum I’d keep the reps.
Always practice perfect form with consistent tension in the biceps and your shoulders will feel much better.
6. GO LIGHTER ON CHIN UPS
You see it all the time. As soon as the weight starts getting heavy, you start ‘yanking’ yourself up to the top while rounding your shoulders more and more to complete the rep.
7. MORE ROWS THAN CHINS
Which is why you need to make sure you’re always doing more rows than chins if optimal structural balance and pain-free upper body training is your goal.
I like to aim for 2:1 in favour of rows when programming your back work.
8. DO YTWS AS A WARM UP BEFORE EVERY WORKOUT
If you can’t keep your shoulder blades locked down when you press, you won’t be able to keep your chest up, which will quickly lead to shoulder issues.
As a result of the deskbound culture we now live in, a lot of people have overactive upper traps which means we’re creating a lot of instability in the shoulders IF we don’t match the strength in our lower traps.
By performing YTWs prior to training, you’ll fire up all the correct muscles in your upper back and rotator cuff to help protect against injury.
9. DO 50 REPS PER DAY OF SHOULDER DISLOCATIONS
I really like these because they stretch out the biceps, anterior delts and pecs while also building stability and strength in the rotator cuff through the outward tension provided on the band when going over your head.
10. DO BAND PULL APARTS EVERY DAY
When you perform these, think quality not quantity.
Hope these help in keeping your shoulders healthy. If you’ve got any questions, give me a shout!