Stabilizers are Key
Most often in weight training programs the major muscle groups are the focus with little thought given to the stabilizing muscles. All too often when these smaller muscle groups are ignored at the start of an exercise routine, they become necessary as injury rehabilitation as the workout progresses.
Training the small, joint stabilizing muscles of the ankle, hip and shoulder not only help prevent injuries that can set back hard earned progress, they actually help speed up progress no matter what your end training goals are. I learned this the hard way about 5 years into my bodybuilding career when my right shoulder was hurting so much I could barely complete my chest and shoulder exercises never mind gaining any strength or size in these muscles. A trip to the athletic trainer delivered eye opening and, I thought at the time, devastating news. I had a painful condition in which the tissue in the shoulder joint is pinched during certain movements. This was caused mostly by overtraining of my pecs while ignoring the muscles of the back and rotator cuff. The prescription; no chest or shoulder work for 6 weeks. I was to focus all upper body workouts on training my rotator cuff and the small muscles of the back and chest that help to stabilize the shoulder blades.
Those 6 weeks were tedious and frustrating as I was trying to form the mind muscle connection with and strengthen muscles that didn’t even know I had. My first chest workout after the forced hiatus changed my entire outlook on weight training. Not only did flat bench press not hurt anymore, I broke the record for my personal best. The difference, I was able to recruit more of my pec muscle to complete the lift. Before, when my shoulder stabilizers were untrained, my brain was trying to protect my joints from injury by limiting the amount of force my pecs were allowed to produce. Now with a stronger, healthier rotator cuff I could maintain proper form and have rock solid joints allowing the maximum number of muscle fibers in the pec to fire during the lift.
Internal rotation, external rotation, and full can scaption are some excellent exercises for activating and strengthening the muscles of the rotator cuff.
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