Shoulder Workout “MUST” - Bulletproof Shoulders Exercise!

More Shoulder Workouts Here: http://athleanx.com/x/bulletproofshoulders

what I’m holding right here is a typical upper body workout bench press lap pull Downs tricep push Downs dips bicep curls shoulder presses side laterals but what I’m going to tell you is that there’s something majorly wrong with this that I’m going to show you today how to avoid and make sure that you protect your shoulders it’s cool young Reese [Music] what’s up guys Jeff Cavalier aex. com back with like I said a couple weeks ago interrupted by the hurricane we all stayed uh stayed alive and well here it was a pretty rough storm but now we’re back on track up and ready to keep moving forward and we’re going backwards a couple weeks to readdress what I had told you about back then which was how do we protect our shoulders when we’re working out and there’s one major flaw that a lot of guys are not doing in their workouts CU I see it each and every day and this would be your typical upper body workout now I’m just grabbing any kind of exercises here but these are the exercises that you see uh you know populating most workout programs bench presses lat pull Downs tricep push Downs dips right bicep curls shoulder presses side laterals all good exercises all effective exercises for adding strength adding Mass but something crucially wrong here is that everything that we see here is internally rotating the shoulders now what does that mean it means that when our shoulders work and function they we know that they can Flex forward and down you know forward and back know that they can extend behind our body what we we sort of ignore the whole rotation component when it comes to shoulders and I think what we also lose track is what is rotation is it rotation just if I go like this a lot of guys are familiar with rotator cuff you know work and and exercising this this direction but it’s the same thing if I have my arm straight and I rotate my arm in and then out that’s also rotation internal rotation external rotation at the shoulders this internal rotation external rotation of the shoulder up here internal rotation external rotation of the shoulder so all of these major muscle groups the the the pecs are going to internally rotate the shoulder the lats are going to internally rotate the shoulder okay the delts are going to internally rotate the shoulder so what are your only weapons to create an external rotation balance that’s going to protect your shoulder going forward only one one small group of muscles called the rotator cuff and if you’re not directly training external rotation there is no residual overflow from any other type of workout that you’re doing that’s going to get you that strength so nothing let me underscore this one more time nothing you do in the gym for internal for the major muscle groups are ever going to pick up the slack of the rotator cuff and feed the strength that it needs to counterbalance all this internal rotation if you’re not doing it and I can tell you right now if you don’t have a shoulder problem you’re going to have a shoulder problem after years of training this way so we need to get some kind of external rotation going on and like I said there’s a lot of options because the the the way that you turn uh and position your arm is going to change so one thing that I like to do is we talked about it once before our no money curl what I did with the no money curl was as I curled up I actually externally I actually externally rotated the shoulder so not Not only was I curling the we up but I was curling it up and rotating out same thing here we can come and rotate if I’m lying on my left side say on a bench rotate the shoulder out and then down and out and down or we can work with bands like you’re familiar with and rotate you know in and out step out here you rotate out now the important thing is to always keep this elbow tucked into your side because I could start doing that and that is not rotation anymore now I’m just sort of working a almost like a side lateral for my shoulder so you got to keep it out so you’re actually rotating in the joint you’ll notice this band which is not a lot of resistance is already probably too much for me to overcome so one thing about rotat cuff very light weights are usually enough to get the job done but the point of the matter is you have to be able to implement this stuff into your work outs guys that are already following athl X know that rotator cuff training is an integral part of the program and not just because I’m a physical therapist I’m trying to protect your shoulders that’s one of the main reasons why but also it’s actually going to improve the way you look okay people tell you to squeeze your shoulder blades back that’s not actually you know to get better posture that’s not really the way they work you actually want to rotate the shoulders back right so if I were to rotate it back immediately what I get is actually broader shoulders a broader chest and I actually have better posture I actually look better than having that look cuz that’s the look you’re going to get if you continue to train that way so dual purposes here guys not just to protect our shoulders but also to look better get better posture and be stronger because you can get much more strength out of all those major muscle groups the chest the shoulders the lats if your shoulders are in the right position and balance correctly so guys if you haven’t already ready if you don’t have any rotator cuff training you know involved in your workout program right now you got to start doing it not only will you get stronger in all your other groups your other muscle groups but you’re going to look better you’re going to get bigger looking obviously because of the posture changes and you’re also going to protect those shoulders going forward so go over and grab the athl next training program I lay it all out for you I tell you exactly when to train rotate cuff when not to and how much to do how many sets it’s all laid out for you become part of team athleen start training the way you should start training the way to protect all of your joints and start getting better results guys I’ll see you back here next week with another workout I’ll see you here guys in seven days young Ree [Music] this cool Young