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Do This AFTER Every Workout! (NON-NEGOTIABLE)

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Rating: 4.0; Vote: 1

Most people that workout fall in love with the pushing exercises because they help to build the muscle that we care most about. When you train your chest, triceps, shoulders, or even your abs you are feeding into a front to back imbalance that is not only costing you a chance to have muscle symmetry but to maintain healthy joints and muscles in the process. In this video, I-m going to show you one thing that you need to do at the end of every workout you do to help counteract the problems caused by your current workout. Most workout programs never come close to programming enough shoulder external rotation or scapular work to offset the high volumes of pushing that come with every program to build bigger muscles and look ripped. As a physical therapist and strength coach, it-s impossible for me to draw up a workout program that ignores one over the other. That said, I have accepted the fact that most of those that create workout programs are not physical therapists and do not have the experience with programming that is needed to be aware of these postural pitfalls and muscle imbalances that come from putting workouts together the wrong way. To counteract that, I say there is one thing that you need to start doing right now after every workout that will at least start to get you back on the right track. It is a simple two exercise combination that helps to strengthen the muscles of the upper back, lower traps, rear delts and rotator cuff that will offset the work that you are doing in the rest of your workouts. Perform a set of face pulls to failure and then immediately go into a set of overhead rope pulls. The goal on the face pull is to not just pull the handles of the rope towards your face but to externally rotate your hands as you do so. Try to pull your hands so that your thumbs are pointing behind you at the end of the rep. You also want to make sure that your elbows are pointing down and not higher than the level of your shoulders in order to keep your joints in a healthy position. Next you want to perform the overhead trap raise. Here you also want to try and rotate your thumbs out as you raise your arms overhead to clear more room in the shoulder joint and allow you to get maximum elevation over your head. The lower traps are the muscles that fire to keep your shoulder blades in the right position and help strengthen your shoulder girdle and posture. Do three sets of this superset combination at the end of every single workout you do. I don-t care if you are training chest, legs, push, or even pull. Whatever your split is, you need to start accumulating the volume in this posterior chain if you want to start overcoming the posture, imbalance and tendency to increase the likelihood of shoulder injury. If you are looking for a complete program that puts the science back in strength and shows you how to get the most out of every workout, head to and get the ATHLEAN-X Training System. Start training like an athlete and overlook nothing in your workouts
Date: 2022-04-22

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Comments and reviews: 10

sideskroll
Jeff, or anyone who happenes to read this and actually has an informed opinion on this. I don't have access to a machine so I'm doing these with those resistance bands with a handle. My question is: Should the band be anchored above head level the same as the machine (because the resistance is different) or should I anchor it lower? (Head/neck/chest level) and 2) what about the handles? Should I try to -rotate the thumb- towards the back as well or is it enough to keep the palms facing forward? I mean, I CAN physically rotate the thumbs backwards, but I've seen some videos of people doing facepulls with bands and they all use the handles straight. Palms facing forward. Jeff should REALLY think about putting out a video of facepulls with resistance bands. The ones with handles. Since he loves the exercise so much I dont see why not. Guys, help me get Jeff or Jesse to see this message please. Not only do I REALLY NEED this exercise (my whole damn shoulder girdle and upper back is f'ed up) but I'm pretty sure a lot of viewers would benefit of this as well.
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Friend
I would dislocate my shoulder so fast if I did these. Unfortunately, I have a terrible problem dislocating one of my shoulders. It has happened so many times now that it happens extremely easily. I am trying to find ways to build shoulder muscle to strengthen my joints to prevent it from happening as easily, but from what I'm seeing, the majority of exercises to build shoulder muscles involve motions that would likely dislocate my shiz. Anyone else ever had this problem?
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adry
Good one after a workout. I also do daily the Band Pull Apart x 30 reps & the 10 mins ABS early each morning. Love your videos and my body is showing how good the work outs are. I am 56 female and started 4 days ago the 22 Days for Better Glutes Program. I will add more programs for upper body as well. Love the feeling of getting stronger and also your NON-NEGOTIABLE statement. THANK YOU Jeff!
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Joe
Thanks for this one, I'm almost 78 my doc does a complete workup on me with a blood test every 6 months to see where I'm at. but he warns me don't risk lifting too much. If I slip and injure something I will be out 2 or 3 times longer than a young person and many my age give up after an injury so I'm looking for ways to avoid heavy weights. I can use my stretch bands for this one.
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dgmartino2
Not being dramatic, I-ve had intercostal and chest pain for years, I-m 28. I-ve known for awhile a lot of this problem was coming from overdeveloped pec minors pulling me forward and compressing my ribs. Just a few workouts of the lower trap raises and the pain is finally easing. It-s crazy how much opposing muscle groups can really create pain
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Steve
Just a note I did these exercises but blew out all my shoulder impingement progress. I'm back to square one in each shoulder. The one where he does them overhead just ruined me. Super bummed but Jeff's work has added so much value that everything cant be a winner. Go super light if you're going to try these with 1 or both shoulders impinged.
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MC
The same exercise on consecutive days, essentially 5-6 times a week? There is no rest time for recovery of the trained muscle groups of the upper back, rear delts, traps. What is the rationale that allows these particular muscle groups to be trained without rest days? Genuine question, not trying to be a smart a--.
Thanks
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James
One day of doing these two exercises with a resistance band in the park plus your neck extension exercise with the 5lb weight and a tennis ball. feel amazing. Going to get your elastix band for my shoulders to fix my posture. Worked out for years but neglected posture which is why i always felt like shit. Thank you bro
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Jackie
Doing this I fixed the constant neck pain I had from locked up upper traps but my right shoulder clicks during a lot of shoulder movements unless I'm very conscious and play around with the angles I move up or backwards at. Any suggestions? Face pulls and lat raises are the worst for it
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Claus
So according to Jeff, we have to do 27 things each day, 14 things before every workout, 12 during every workout and 9 after every workout and 1 before going to bed, which is invent a time machine to have time for the other 62 things(yes, do the math now, you know you will.
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