External Rotation Chest Press

EXTERNAL ROTATION CHEST PRESS

The external rotation chest press exercise is used to engage the external rotators of the shoulder to stabilize the glenohumeral joint dynamically. Start by anchoring a band bench height to a stable object near your knees (a squat rack of band anchor works great). Lie your back down onto a bench and hold the free end of the band with your target arm. Pull the band so that you are setting up for a CHEST PRESS making sure that there is light-to-medium tension in the band. Complete a chest press while making sure your elbow is aligned directly below your wrist during the movement.

Muscles involved:

• Rotator Cuff

  • infraspinatus

  • teres minor

Related conditions:

• osteolysis of the distal clavicle

• biceps sling irritation

• rotator cuff tendinitis / rotator cuff tendinopathy

• dynamic shoulder instability

• bench press warm up

Exercise videos