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If you find that the rhythm of your arm and shoulder blade are out of sync, there are some muscles to beat up before doing your strengthening exercises. If the pectorals minor/major (chest muscles) and the upper trapezius/levator scapulae muscles in the upper back are tight, they will lock your blade and arm down and prevent proper movement! Spend 2 minutes on each of these massage techniques. If you don’t have a barbell, get creative and find a way to create downward pressure as shown in the video.

We are using a stick mobility stick to massage the pecs. If you don’t have one, use a dowel/pvc pipe with a rubber tip on the end or use a lacrosse ball ⚪️ in the doorway. A tight pec minor muscle will pull the shoulder blade forward and prevent the blade from being pulled down and back as shown in yesterday’s video. A tight Pec Major can rotate the arm inward and prevent full flexion of the arm… this often isn’t a culprit in the rhythm of the blade/arm, but you are beating it up anyway to get to the pec minor.

The Barbell Smash hurts!!! Find a weighted barbell to smash the traps and levator scapulae. By opening up the upper trap and, specifically, the levator scapulae, you are allowing the blade to slide down and back efficiently. The levator scapulae will lift the shoulder blade up and assist the pec minor in pulling it forward(rounded shoulders). Smash it! Notice that the bar is running diagonally across the back of the shoulder, not perpendicular to my shoulder… this will hit the levator behind the neck/shoulder. Be careful with the barbell.

Written by Andrew Dettelbach


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