Скачать или смотреть Fix Front Shoulder Pain With Subscap Punch

If your shoulder feels unstable, pinchy, or weak during pressing, punching, or overhead work, this variation teaches your shoulder how to stay centered while moving upward, not just forward. The uppercut path challenges the subscapularis and serratus to control the joint where most people lose it.

This is stability through motion—clean, controlled, and shoulder-friendly.

Why it works:

• Strengthens the subscapularis to prevent the shoulder from gliding forward
• Improves anterior stability during presses and overhead lifts
• Trains scapular protraction + upward control without trap dominance
• Reduces front-shoulder irritation during benching and push movements
• Builds real-world shoulder control in a standing position

How to do it 👇

1️⃣ Anchor a light band beside you at about waist to hip height.
2️⃣ Hold the band with the arm closest to the anchor, elbow slightly bent.
3️⃣ Step away to create light tension and set your ribs down.
4️⃣ Punch upward and slightly forward like an uppercut—smooth and controlled.
5️⃣ Let the shoulder blade glide without shrugging or arching.
6️⃣ Slowly return to start and repeat for 10–15 reps per side.

Quiet shoulder. Clean motion. Strong foundation.

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