Bench Shoulder Exercises You Can Do

Ever find your shoulders aching and paining after doing some heavy lifting, like rearranging furniture or lifting boxes? it’s probably because of the lack of flexibility in your shoulders.

Shoulders are probably the most neglected muscles groups in your body, they are the main stabilizer when we throw, press or bringing elbows to our body. With our tendency to sit in a forward hunched position, it can ruin our posture and create an overly dominant frontside of the body. Working out your rear shoulder will counteract this influence, pulling the shoulder back into position for improved posture.

A well-rounded shoulder exercise that includes both of your front and back shoulders will increase your strength and also decrease the amount of load your shoulder joints have to bear to make your shoulders more flexible, coordinated, and conditioned to handle stress.

Deltoid and Trapezius

You probably will be surprised that a lot of shoulder exercises involve your back. The trapezius is responsible for raising your shoulder, rotating the shoulder blades, and turning your head. These muscle groups are so closely related that a lot of the same exercise work for both. Training for your shoulders is killing two birds with one stone. Backs are easily neglected too - we have a tendency to workout the muscles we see in a mirror.

Sharing four shoulder exercises you can do on a bench to train both of your front and rear shoulders.

External Rotation

Athletes aren't the only ones who need strong rotator cuffs. Strengthening this group of shoulder muscles can help anyone prevent shoulder stiffness and injury. keeping upper arm still, rotate forearm away from your body.

Muscle Worked: Rotator Cuff

Incline I Raise

Lie chest-down on an incline bench with a 30-degree angle. Allow your arms to hang straight down with your palms facing each other. Brace your core and raise your arms in front of you until they make a straight line with your torso while keeping your arms fully extended.

Muscle Worked: traps, upper back and delts

Incline T Raise

Lie chest-down on an incline bench with a 30-degree angle. Allow your arms to hang straight down with your palms facing each other. Bracing the core and squeezing shoulder blades together, raise your arms straight out to the sides of your body until they are parallel with the ground.

Muscle Worked: traps, delts and upper back

Incline Chest Press

Chest press is commonly known to target your pecs. According to the a study published on Journal of Strength and Conditioning Research in 2010, an incline press performed at a 28, 44 or 56 degree angle provided significantly more activation to the anterior, or front, of the shoulder.

Muscle Worked: pecs and delts

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