Rotator Cuff Health for Heavy Benchers

MoscowBarbell · Post by **MoscowBarbell** » Tue Jun 02, 2026 2:30 am

What are your go-to routines for keeping your shoulders healthy during a heavy pressing block? My internal rotation is getting locked up.

IronPatriot77 · Post by **IronPatriot77** » Tue Jun 02, 2026 2:55 am

Face pulls with a hold at the peak contraction saved my bench career. Do them before every upper session.

LondonIron · Post by **LondonIron** » Tue Jun 02, 2026 3:40 am

Don't sleep on the sleeve work. Banded distractions and light kettlebell halos keep things tracking nicely.

Peterdyday · Post by **Peterdyday** » Tue Jun 02, 2026 4:02 am

You must check your thoracic extension. If your mid-back is frozen, your shoulders will take a beating.

GarageLifter303 · Post by **GarageLifter303** » Tue Jun 02, 2026 4:42 am

Agreed on thoracic mobility. Foam rolling the upper back before benching helps me get a much tighter arch.

MoscowBarbell · Post by **MoscowBarbell** » Tue Jun 02, 2026 5:12 am

Good points. How many times a week are you guys doing direct rotator cuff work? Is everyday overkill?

IronPatriot77 · Post by **IronPatriot77** » Tue Jun 02, 2026 5:35 am

Keep it light if it's every day. I prefer 3 times a week, right at the start of my upper body training days.

LondonIron · Post by **LondonIron** » Tue Jun 02, 2026 6:00 am

I do banded internal/external rotations as a superset between early warm-up sets. Saves time and gets the blood moving.

Peterdyday · Post by **Peterdyday** » Tue Jun 02, 2026 6:15 am

Be careful not to fatigue the small stabilizing muscles right before lifting maximal loads. High reps, ultra-light weight.

MoscowBarbell · Post by **MoscowBarbell** » Tue Jun 02, 2026 6:32 am

Tried the banded distractions today. Instant relief in the front of the joint. Will stick with this strategy.