Do you workout your rotor cuffs?

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davidjr74

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I don't but I'm gonna start :)



My bench has been in a rut for a while. I know this because I can do 3x10 with 100 pounds, but every time I try to do 3x10 for 105 pounds I always fail on the last set. Its been like this for about 2 monthes I believe. I tried switching up the exercises, adding new ones. But today I thought about it and decided that maybe the other muscle groups are falling behind? Working my triceps hard for past monthes but then I looked up the bench press technique and found out that the Rotor Cuffs play a big role in the bench. I never have done rotor cuff exercises in my life so I'm glad I came across this article. I'll tell you all how it goes. I'm following the articles advice and will be doing the exercises in the article 1 time a week after bench presses etc.

Hope this article helps anybody else who needs to blast there bench.

It's not uncommon for a trainee to add 20+ pounds to their bench press simply by strengthening the rotator cuff muscles.
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My max is 160 on May 28 I'll be posting my new max and see how this goes :)
 
Just make sure to do these motions slow and controlled. This will lower chance of injury and raise resistance on the connective tissues in the area.
 
With powerlifting, my PL coach adds in rotator cuff work every once and a while. As Silent said, slow and controled. Start off with very low weight at first, like 2.5's. I do my rotator cuff work usually with 5's or 10's depending on the exercise.
 
Absolutely on the RC work. Face pulls, BTN band pulldowns, side-lying ext rotations, cable abductions, L-lateral raises w/ext rotations, db scapular protractions, etc

I pick a couple to a few of these every workout for 2ish sets of medium to high reps (8-15).

Go to and look over his RC articles.
 
I also had a question about this. I'm doing the Cuban Press Rotation exercise for rotator cuffs. Is this enough and do the other exercises hit different muscle parts on the rotator cuff? Are there even any different muscle parts on the rotator cuff?
 
I'm doing the Cuban Press Rotation exercise for rotator cuffs. Is this enough and do the other exercises hit different muscle parts on the rotator cuff? Are there even any different muscle parts on the rotator cuff?
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The Cuba press is one of the coolest exercises. You will need to do other exercises as your "rotator cuff" is many muscles, not just one. It also works in many different ranges of motion.

The reason that training "the cuff" helps bench press is because it helps to stabilize the exercise. If stabilization is easier you will be able to support more weight with proper form.

This is one reason that using bands on pressing and triceps exercises helps as well. The bands make the exercise harder to stabilize, increasing the use of your stabilizing muscles.
 
I don't work them deliberately. I probably get some RC work with the rings and ****, though.

I've set out to do rc work before, but it never stuck.
 
Great way to prevent shoulder disolcation too! the four muscles will hold your humerous more tightly in the shallow shoulder socket.
 
SKMMAN said:
I also had a question about this. I'm doing the Cuban Press Rotation exercise for rotator cuffs. Is this enough and do the other exercises hit different muscle parts on the rotator cuff? Are there even any different muscle parts on the rotator cuff?
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The cuff is actualy made up of 4 muscles...

subscapularis - internal rotation

supraspinatus - initial 15 degrees of abduction

infraspinatus - external rotation

& Teres minor - same as infraspinatus
 
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