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Step away from bench. The best shoulder-builder you’ve never done is the glute-bridge floor press
Chances are you do most of your shoulder training using a bench or rack, but if you want to maximise growth and minimise injury, lie down and get stuck in to the glute bridge floor press.
This little-known move created by strength coach Ben Bruno should be performed super slow to maintain balance, which optimises muscle growth and reduces the range of motion, keeping your rotator cuffs protected. The bonus? By holding a bridge throughout, you’ll switch on your glutes, which will probably have gone to sleep if you spend your days as a desk-jockey. Lying down on the job? For once we approve.