One of the Greatest Exercises to Help Your Bench Press that You Don't Do...

...or you don't do it right

...or you don't work at it hard enough

That's a pretty bold statement - isn't it?

But I make it confidently having worked with as many trainees as I have (and still do) over the last 22+ years.

And I take some of the responsibility myself, even though I've promoted this great movement (it's recommended in my book, complete with a picture to show proper technique) - I haven't done enough ... till now.

The Posterior Delt Fly is one of the best auxiliary exercises you can perform. It will help alleviate many shoulder problems, and will greatly enhance any type of pressing movement by giving you the great strength needed to stabilize the 'upper' scapular area. I'll define 'upper' scapular area in a moment.

Most trainees have weak, sometimes very weak, upper back muscles relative to the 'pressing muscles' on the front side of the torso. This situation causes all kinds of problems from limiting the trainees ability to progress on pressing movements; i.e. the bench press, to creating much more severe problems; various shoulder injuries.

The shoulder blades must be held together tight, and must not budge throughout any press if you want to move as much weight as possible as safely as possible. It is my contention that weakness in this function (weakness in the upper back muscles) is the second greatest cause of shoulder problems created from bench pressing - poor technique is number one.

Knowledgeable trainees are aware of this and will hit the upper back hard through the use of various rowing, pulldown, and chinning exercises. And these exercises can do the trick up to a point. But something else is needed as these movements 'hit' mostly the middle to lower 'upper' back area - specifically the middle to lower traps - along with the lat muscles. But I want to address the 'upper' trap area. The exercises mentioned above do much less for the upper trap area.

Now, I need to digress for a moment to clarify when I am talking about working 'parts' of a muscle. I don't want you to confuse what I'm saying and relate it to the 'fictional' thinking that you can work, for instance, your upper or lower bicep, that you can 'shape it'. This is impossible because the muscle fibers run (to keep it simple) from 'top to bottom'; from your shoulder to your elbow. When you 'fire' your bicep the entire length of the fiber gets stimulated - from top to bottom. You can't designate, by the use of a specific exercise that the bottom gets more work (like the faulty thinking that you can 'fill-in' the bottom of the bicep). But, there is logic that you can 'emphasize' the 'outer' or 'inner' parts of the bicep to get more work - and hence more development.

Since the fibers of the traps run 'sideways' you can emphasize, through the use of specific exercises, that more of the top, the middle, or the bottom of the muscle gets more stimulation. The 'big' upper back movements mentioned above don't emphasize the 'upper' region - sure, they give it some work - but again, this area is not optimally stimulated. And this is where the posterior delt raise comes in.

Sure, working this movement will stimulate what it is named for; the posterior delt, and it will help to 'balance out' the strength of the shoulder muscles - but it does much more. It will give you strength in what I believe is a critical area; the upper trap area. It is critical because it may be the most beneficial exercise - the most specific exercise - for stabilizing what is known as the glenohumeral joint. And when you can stabilize this 'joint' you will go a long way to giving yourself the ability to smash you bench (or any pressing) records - while keeping your shoulders healthy for a lifetime.

Critical Technique Points:

Keep the torso parallel to the ground
Arms locked straight at the elbow at all times
Arms start straight below your eyes
CRITICAL: Raise arms straight out to a point equal with 'eye level' - NOT shoulder level or below. If the arms drift back you'll get too much help from the lats.
CRITICAL: You must hold the DB in the top position for one second and squeeze the 'upper' traps (where the neck meets your back) together.
Come to a complete stop at bottom.
When performed with the proper effort level, you will be straining with all your effort to complete the last couple of reps.
Perform 2 to 3 sets of 10 reps, once to twice per week.
Work on moving some weight - but don't cheat on the technique.

Work this movement hard, and consistently. You won't be disappointed.

Till next month,

John