Pull Apart Chest Press

PULL PRESS

The pull apart press is a shoulder stability exercise that is sport specific to the bench press exercise. It engages the horizontal abductors of the shoulder to co-contract for improved dynamic stability of the glenohumeral joint. Start by looping a band around both wrists. Lie down on your back and complete a CHEST PRESS motion. Be sure to keep the elbows stacked directly below your wrists.

Structures Involved:

  • Glenohumeral Joint

  • AC Joint

  • rotator cuff

    • infraspinatus

    • teres minor

  • posterior deltoid

  • rhomboid major

  • rhomboid minor

  • middle trapezius

Related Conditions:

  • Bench Press Warmup

  • Dynamic shoulder instability

  • Shoulder impingement

  • Pec strain / Chest strain

Exercise videos

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Supine Kettlebell Abduction

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Internal Rotation Chest Press