Can external rotator work increase the BP?

[CytoMel]

In this article by Charles poliquin, he had a pro hockey player increase his bench by 50 pounds in 3 months by specializing in shoulder rotator work

http://www.testosterone.net/html/52balan.html

Does anyone have a routine for doing shoulder rotator work that is good? I think that dumbell cleans work the external rotators to some degree. There are a few exercises for the rotators on that site. There is a product called the shoulder horn that looks good-does anyone use it

 

[brianmincher]

Don't know anything about the shoulder horn, but I have a few different things I do for my rotators. Every bench workout, I end my training day by taking a 10 lb dumbell and doing sets of 15 reps for shoulder rehab. I do this by taking the dumbell and doing a movement called pulling the gun and hitch-hiking. You start with your right hand next to your left hip with thumb side closest to the hip, then rotate the hand and arm up, across the body, past the right shoulder, while turning the hand over to where the thumb is away from the body like you are hitching a ride.

Then 15 reps with the same weight of a modified front raise where the hand starts at your hip, and extends up while rotating the hand so that the thumb is pointing down. It is kind of hard to describe in writing, but that is the best I can do.

As far as increasing the bench, if I get lazy and don't do these exercises, by bench drops off. I have noticed that over the years, and I never, ever skip these exercises, and I even throw them in on squat days occasionally.

Good luck,

B

 

[endpoint]

I have a copy of charles book and the rotator section is quite interesting. The sholder horn looks as if it can be replaced.

he has a few exercises for the cuffs in the book, as well as the horn he has the same movement as the external rotation but using a seated bench as the pivot point. (like the knee in the website you have linked) using cables and dumbels for all of them(only on using the horn).
the horn just stops you from cheating.

 

[Cubanito17]

OK NOW I'M BUGGING OUT the same excercise that the guy in the picture is doing I do that but instead I have my arm at a 90degree angle to my side and I use a 40lb db for a set of 6-8 depending how shot my arms are. I come all the way in to touch my guy then move it out that it goes past 120 degrees. Isn't this about the same as what the guy is doing in the picture and if it is then I don't know how according to my weaknesses I can have weak delts/rotators.

 

[endpoint]

Cubanito17 : sorry i didnt understand your explanation...could you please repeat it......thanks.

also keep your rotator work in the higer range 12-15 reps for limited set.....2-3

 

[Cubanito17]

OK I have my arm to my side like if I was going to extend to shake someones hand, but instead I'm keeping my elbow an inch away from my body I'm holding the weight bringing it in to touch my stomache like if I had a stomache ache and was rubbing it then with just moving my forearm across I move the weight across to a 120degree angle. Is that a better explanation

 

[endpoint]

haha worse. (im shit at explaining as well)

i dont get the 120 degree bit......

where does your arm end up.
sound like you are doing a bent arm lateral raise which is tottaly different
http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html something like that? but with your elbow bent more?

http://www.exrx.net/WeightExercises/Infraspinatus/DBExternalRotation.html

that is an external rotation

two different things

maybe your doing a seated clean
http://asp.elitefts.com/qa/default.asp?qid=4109&tid=51

 

[Cubanito17]

OK I do suck at explaining, but u hit it the second website where the guy is laying down I'm doing that same thing just standing up with my legs bent a little so I don't use my back. And seated cleans I wish I could do those to bring up my regular cleans, but just off of that explanation and pic I stil don't see how it works.

 

[endpoint]

If you need to bend you knees not to hurt your back.....you are doing it too heavy

 

[Drifter]

Here is a couple of other exercises you can try. Out of these I love the Cuban Rotations.