It’s been a few weeks since I’ve posted a new exercise, so let’s dive in. Bench-press variations can be a double-edged sword. On the plus side, they help build upper-body strength and can aid chest development. But the main takeaway is that horizontal pressing plays a key role in developing a well-rounded physique or athletic performance.
Many people take the “well-rounded” idea too far and end up doing far more pressing than pulling movements. Walk into almost any commercial gym and you’ll see bench pressing happening constantly. This can lead to shoulder discomfort from muscular imbalances, with the chest often overpowering the upper back and the scapular mechanics becoming less than ideal.
Ideally, you want the shoulders to be retracted and depressed to move heavy weights, but you also need the shoulder blades to be able to move through upward rotation and protraction to keep the shoulders healthy. In practice, balance can be difficult to achieve, and that’s where issues can arise.
Off-bench dumbbell press
This variation uses a bench but allows the shoulder blades to move, which can help avoid some shoulder problems. Because it’s bench-based, you still need a stable base, which means retracting and depressing the shoulder blades to set that base. Over time, relying only on a fixed scapula position can limit movement and contribute to discomfort. The off-bench press frees the shoulder blades to move more, provides rotary stability, and also tends to engage the core to keep the torso steady, along with slightly more glute activation.
Coaching cues: Lie on the bench and shift to one side so the pressing shoulder blade is off the bench. Press to full extension, but avoid letting the dumbbell roll forward too much. You can cue a touch of protraction at the top. Bonus: clench your free hand to help generate full-body tension. Do 8–12 repetitions, then switch sides.
Wrap-up: Will this move suddenly allow you to press 300 pounds? Likely not. But it can help keep your shoulders healthy over the long term, and there’s value in occasionally incorporating it into programs to remind athletes that the shoulder blades should move and that breathing matters.
