Being able to move your arm back behind you (i.e. shoulder extension) while keeping the shoulder centred in the joint in a controlled way is a prerequisite for bench press, push-ups, dips, and many row variations. In fact, being limited here is a big reason why many people get shoulder pain during these exercises.

Here are three terrific drills to improve your strength and flexibility in the shoulder joint. I particularly like the shoulder extension drill with dowel. When done consistently over time, you’ll build strength and usually improve mobility with one very simple exercise.

Try doing two rounds of the following routine in your warm-up next time you bench press and see if you feel a little better.

A1. Bully Stretch x 60-sec/side
A2. Reverse Plank x 30-60sec
A3. Shoulder Extension Drill x 10-15reps with 3sec pause @ top position.