Are you constantly getting stapled on the bench press by weight you know that you can handle? Are you tired of chewing up your shoulders during each workout? If so, you might not have found your rhythm. Huh? No, we aren't alluding to anothercorny Step Up movie starring a 39-year-old Channing Tatum or Ciara, who’s well past her Reggie Bush-dating prime. We’re talking about scapulohumeral rhythm. Do you have it and what is it?

Scapulohumeral rhythm refers to the optimal concurrent functioning of the four shoulder joints — glenohumeral, acromioclavicular, sternoclavicular, and scapulothoracic—resulting in smooth articulation of the shoulder. The latterly mentioned scapulothoracic joint has relatively little ligamentous or capsular support unlike the three former shoulder joints, meaning that its movements, which include protraction and retraction as well as upward and downward rotation, are largely governed by surrounding musculature, specifically the lower portions of the trapezius, levator scapulae, serratus anterior, and rhomboids. When these groups are underactive, they aren’t able to exert proper control of the scapula via depression and retraction, two actions that are critical in getting the shoulders set up for the bench press. Furthermore, poor scapular control may lead to rotator cuff impingement and scapular winging and will disrupt normal functioning of the glenohumeral joint.

How to develop rhythm

1. Take care of the pec minor before it becomes a major problem: Many trainers blindly assume that they should address a tight pec minor because it will help improve one’s posture. Little do they know that the pec minor plays a major contributory role in scapular protraction, depression, and downward rotation of the scapula. Pick up a Netter anatomy book and you’ll see that the pec minor, which originates from the anterior surface of the third, fourth, and fifth ribs near the costal cartilage, ties into the coracoid process of the scapula, specifically on the medial border of the superior surface. A tight pec minor can lead to poor upward rotation of the scapula, thereby affecting pressing and rowing performance. Be sure to perform self-myofascial release, mobilize, and stretch the area.

2. Strengthen the rotator cuff to counterbalance the actions of the powerful pecs and lats: Consistently pressing and pulling big accompanied by high volume can drive the shoulders into internal rotation. Why? Well, the pecs and lats can essentially override the scapula by way of their immense strength, disrupting scapulohumeral rhythm. These two groups, contrary to what’s taught at the between bench set “bro-anatomy” lectures, aren't “opposing” muscle groups. Together, they both medially rotate the shoulder due to their attachments to the humerus. Again, self-myofascial release and stretching will help initially, but the lifter should focus on strengthening the rotator cuff in addition to the scapular muscles. Try some of the exercises featured below.

Thumbs up 'W'

Start

Finish

Scapular floor slides

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Finish

Alternating forearm wall slides

Start

Right

Return

Left

Push-up to thumb-up

Start

Push-up finish

Raise left

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Push-up finish

Raise left

Scissor plank

Start

Right

Return

Left

Band resisted abduction draw to wall

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Finish

Banded external rotation walk-out iso

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Finish

Programming considerations

If you’re short on time because you frittered away most of it while immersing yourself with the far-fetched theories and butchered anatomy of the “bench press bro-scientist” or are rushing to get through your training session to catch the premier of Step Up 7, fret not because you can easily plug these movements into your workout. Try the exercises listed above in between your sets of bench presses, preferably in lieu of taking advice from the “bro-scientist” who allegedly benched 600 pounds raw back in the day when being Reggie Bush and jamming out to the Step Up soundtrack in your Scion was cool.

Just a few quick tips before we cut you loose—make sure you're prioritizing the releasing, mobilizing, and stretching of the pec minor/major and lat groups and don't performing the above movements to failure. Sets consisting of 8–10 reps totaling 15–20 seconds should suffice. Also, keep the movements slow, deliberate, and controlled. Remember, you’re working on rhythm here.