It is easy to get use to bench and shoulder presses because they build muscle mass fast. That is cool but you will also need to work on your shoulders and upper back to avoid the frustrating shoulder pain and injuries. When you develop your upper back and your rare shoulder muscles that help stabilize your shoulders. Here is a 15 minute workout you can do to hit or these key areas. The end result will make you less open to those kinds of injuries, and you will also look way better. You have to perform one exercise up to the next, without rest in between them, until you have completed all of the exercises. You have to do one exercise after the next, without resting between them; do not stop until you have finished all three of the exercises. Do this program two days a week after your upper body workout.
• Standing scarecrow
Stand up with your feet shoulder width apart while holding dumbbells around 5 to 10 pounds in each hand. Raise your upper arms so that they are parallel to the floor and then your elbows 90 degrees. You have to keep your elbow, upper arms, and wrist locked, rotate weights up and back as far as possible. Take a pause and then slowly return to the starting point by rotating the weights down while keeping your upper arms parallel to the floor. Do at least eight reps in each set.
• Rear lateral raise
Get a pair of dumbbells in staying feet shoulder width apart. Keep your back flat, then at your wrist and knees until your upper body is almost parallel to the floor. Yet the dumbbells hang at arms length weight your elbows bent slightly, with your palms turned towards each other. Then, slowly raise the dumbbells as high as you can without changing the angle of your elbow. Pause, then lower the weights to your starting position but you must maintain your elbow angle. Do at least 12 reps for each set.
• Dumbbell shrugs and up right row
Get and hold a pair of dumbbells with an overhand grip and let them hang at arms length in front of your thighs. Bend forward by your waist around 10 degrees. Keep your forearms pointed down while you lift your upper arms until they are parallel to the floor, at the same time shrug your shoulders up as if you were trying to touch them to your ears. Pause, and then slowly return to your starting point. Do eight reps in each set.