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