Improving press position

The final part to the 4 shoulder positions that give us stability. The press position is used in so many ways, failing to find a good press shape can produce poor results and pose a risk to injury.

This is the final part of the 4 shoulder shapes we should all be able to achieve. Creating these shapes provides more efficient transitions when under load, making it easier and posing less risk to the shoulder.

So we’ve opened up the over head, front rack and hang shape. The last position is a press. Think of so many positions, bench press, rowing, burpee, chest to bar pull up, muscle up, ring dip….. If we create a poor, unstable position from this point it will make the movement much more difficult.

With the press we need to achieve full shoulder extension without the elbows flaring. Rarely do we get full extension in the shoulder. Even when sat at a desk typing were put in a perfect opportunity to hold the press position, but we get too flexed through the spine and the keyboard is placed to far away.

The other movement is internal rotation, which was part of our hang position. Good internal rotation at the shoulder will stop the elbows from flaring.

The last part being the lack of mobility of our lower cervical and upper thoracic spine. Which when stiff takes us into a rounded shoulder position. Trying to mobilise this area will help improve shoulder and head position.

Below are a series of mobility exercises to help with these directions.


Barbell hold – With the bar racked up to shoulder level and secure in the rack. Reach back with both hands, hold onto the bar and gentle lean forwards till you feel a stretch in the front of the chest and shoulders. Hold for 2 minutes. Gradually work your hands closer together.

Peanut lower cervical – This one you’ll have to get hold of a peanut (two lacrosse balls stuck together). Place the peanut at the base of the neck. Lift the hips to the ceiling. Some gentle rocking or arm movements through flexion or behind the back will help mobilise this point. 2 minutes

Lats smash with LaX ball – Take the ball under the arm pit into the meaty portion at the back, which is your lats. Roll into the lats with the arm in over head position lying on your side. 2 minutes.

Band hold – The other alternative to the bar hold is a band hold. Same position but hold the band behind you. Hold the stretch for 2 minutes.

Improving front rack position

Improving the front rack position can help us in so many movements. This page shows a number of stretches that will improve shoulder mobility. and help prevent injury.

This is the second part of the shoulder, expanding on a previous post about 4 important shoulder positions that we should all be aiming to achieve. It’s quite important that you can find these positions comfortably, especially under load, as it will help to limit the risk of injury but also make it easier for you to transition out of it.

So, we’re all now great with our over head position. Can you now transition back down to a front rack? à la thrusters, hand stand push ups or catching the wall ball into the squat. Front rack is the most complexed out of the 4 positions as there are so many structures feeding into that position.

With Front rack most of us struggle with finding that shoulder external rotation to get the hands outside of the shoulders while keeping the elbows high. This helps line the hands into a stable platform for the bar.

The forearms are often tight making it hard for the wrists to fully extend. How many of us get achy wrists after front squats? Create that stable platform with good wrist extension.

Our triceps can also restrict the elbow from going into full flexion. And finally good Thoracic mobility as mentioned in the over head position. It will impact achieving extension and getting the maximum lift through the elbows.

Below are a series of mobility exercises to improve that Front Rack position.


Stick external rotation stretch – Grab a stick, hold it outside the arm. Lift your elbow and pull the stick from underneath your arm, across the body. This will pull your hand out further and you will feel the shoulder wind up. Hold for 1 minute. To take this further by repeating a hold-relax method, pulling the stick inwards for 5 seconds then relaxing further into external rotation .

Banded External rotation – Put the elbow into the band, take the hand on the inside of the band and hold on. Keep the elbow close to your head and drive the arm pit forwards. Hold the stretch for 2 minutes.

Wrist Flexor stretch – Kneeling on the floor, with palms facing away, put your hands down on the floor and take the wrists into extension, moving your body backwards. Hold for 2 minutes. Next get the band and place the hand in the same position. Have the band pull away while doing small oscillating wrist extensions into the stretch. Repeat for 1-2 minutes.

Triceps smash – Excuse the facial expressions in this video, I don’t always look that way! Resting the tricep on the bar while flexing and extending the elbow. Start at the triceps tendon (above the elbow) repeat 10-12 reps then move higher up the muscle. To increase the pain….I mean load, use the band to get fascia tacked down to the bar.

Thoracic Mobility as mentioned above it’s important to extend at the Thoracic below are two basics.

Does your shoulder get the green light?

Are you able to achieve full shoulder range and move efficiently with speed and load. Essential to preventing injury and getting the most out of your training.

The shoulder is such an interesting part of the body. It’s a joint that’s suspended by muscles and fascia and its only point of contact with the rest of the skeletal system is a dinky little joint at the collar bone. Which means that our musculature is doing all the work to maintain stability while moving through huge ranges.

Underneath the layers of muscle, the shoulder has a capsule and it has four positions where it winds up and reaches its highest levels of tension and stability. If we can achieve these positions from start to finish when transitioning through movement, particularly under load we’ll have less chance of injury.


  1. The first movement being overhead a combination of external rotation and flexion at the shoulder and protraction of the scapula (moving forward around the rib cage). Examples of this being the start position of chest to bar pull up or end position of push press. Our arms should get past our ears with the elbow pits facing each other.
  1. Next the front rack position is also flexion and external rotation of the shoulder. Obvious examples are a front squat or the bottom of a hand stand push up. This is elbows up to shoulder level, with the hands outside the shoulders and palms turned up.
  1. Hang position is a full internal rotation of the shoulder. This can be seen when we clean or Snatch. Elbows out to the side at shoulder level and hands down to floor, aiming for the forearms to be in line with the body.
  1. The press position consists of internal rotation and extension. Seen with the start of a bench press or bottom of a ring dip. The elbows are taken past the body as far as possible with hands at chest level.

Failing to maintain shapes of stability becomes more difficult to transition and finish safely to the next position. Make sure you have competency in all 4 positions. If you’re struggling with a position you need to be mobilising. If you’re having pain with these positions you should have it assessed to avoid being side lined.