It’s been a few weeks since I posted a new exercise, so let’s dive in. Bench-press variations have their upsides and downsides. They can help build upper body strength and shape the chest, but that’s about the extent of their reach. Still, horizontal pushing movements are important for building a well-rounded physique and athletic ability. Some people take the “well-rounded” goal to an extreme and end up doing a lot more pressing than other work. If you walk into most commercial gyms, you’ll see plenty of benching going on, which can create muscular imbalances.
This emphasis can lead to shoulder discomfort from a mismatch between overdeveloped chest muscles and underdeveloped upper back muscles, along with uneven scapular mechanics. The scapulae often get stuck in a retracted and depressed position when people bench heavily. That can be okay for handling big loads, but you still need the shoulders to move through their full range of motion to stay healthy.
A variation to consider is the off-bench dumbbell press. This movement is open-chain and allows the shoulder blades to move, which can help with mobility. While it still helps you push, it promotes better scapular mechanics and adds rotary stability, along with a bit more glute activation as you brace the torso.
Coaching cues are simple. Lie on the bench and scoot to the side so the pressing arm’s shoulder blade is off the bench. Then press. Try not to lower the dumbbell so far that your shoulder rolls forward. At the top, think a touch of protraction. A tip is to make a fist with your free hand to add more full-body tension. Aim for 8–12 repetitions, then switch sides.
Will this move turn you into a 300-pound bencher? Probably not. But it can help keep your shoulders healthier in the long run, and there’s little harm in tossing it into a program occasionally to remind athletes that it’s okay to let the shoulder blades move and breathe. It’s also a practical option when someone’s shoulder hurts and you don’t want them to stop pressing altogether, as it lets them press while addressing other issues.
Not sure where I first saw this idea, or who to attribute it to, but here’s the gist: it’s a useful variation to sprinkle into training for healthier shoulders.
