Top 5 Tips To Bullet Proof Your Shoulders

Top 5 Tips To Bullet Proof Your Shoulders

One way to bulletproof your shoulders and the surrounding joints is to do exercises that take the stress off the front of your shoulders and focus on the middle and back of the joint. When you think about strength and conditioning for boxing, you probably think about bulking up to be a stronger puncher. But there’s more to boxing than hitting hard. Many boxers neglect their shoulder muscles, which can lead to pain and injury down the road. To stay healthy and continue boxing as long as you want, you must focus on strengthening your shoulder muscles. Fortunately, there are several ways you can bulletproof your shoulders and stay ahead of these joint pains and injuries.

Remember in Rocky III when the reporter asked Clubber Lang his prediction for the fight?

Mr. T glared at the camera and said, “My prediction?….PAIN!”

Rocky & Clubber inflicted some severe pain on each other, but don’t do it to yourself voluntarily.

Shoulder injuries are the most common in the gym, and if they get banged up, you’re pretty much out of commission, which is depressing. Here are some tips to bulletproof them. 

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3 Tips To Train Your Shoulders Without Pain

Here are three tips to help you train your shoulders without pain.

1. Stretch 

Research shows that people who stretch before exercise have fewer injuries than those who don’t stretch. Therefore, make sure that you stretch your shoulders before you begin working out.

2. Use the correct form 

Using the proper form while performing the exercises makes you less likely to experience pain. Aim to do them properly to get the most out of your workouts.

3. Reduce the weight 

If your shoulders are sore during workouts, try lightening the weight. Reducing weight is a good idea while they heal up.

Top 5 Tips To Bullet Proof Your Shoulders

When you strengthen and protect your shoulders, you’re ensuring that you’ll be able to keep boxing for many years. Here are five exercises you can add to your workout routine to bulletproof your shoulders.

1. Build Tension in Your Lats

The lats are the most ignored muscle when it comes to the shoulder. It is thought that it is only a back muscle, but it provides stability and protection to the shoulder. When doing shoulder exercises, activate your lats and keep your shoulders happy.

2. Prime Up Your Muscles 

Most people do a warm-up that lubricates the joint. You need to activate and turn on all the muscles in the upper body so the smaller muscle groups in the shoulder can help protect the shoulder.

3. Technique, Technique, Technique 

This is the number one reason why people injure their shoulders. You can’t go to the gym daily and work on your max lift. Your warm-up sets are the perfect time to perfect your technique. Also, get feedback from a training partner or a trainer.

4. Watch Out for Fatigue 

Cooking smaller muscles in your shoulder muscles can lead to a shoulder injury. If you do a lot of hefty exercises that target the rotator cuff, the rotator cuff may not be able to do its job throughout the day, which increases the risk of shoulder injury and pain.

5. Work on Your Shoulder Blade Muscles 

Many strength coaches will say you are wasting your time on this, but if you want a bulletproof shoulder, you need to work on them.


If you want to stay in the ring for a long time, it’s crucial to protect your shoulders. Your shoulders are where a lot of your power comes from in boxing. It’s essential to train them regularly to keep them healthy and strong. If you don’t take care of your shoulders now, you could have painful injuries that will sideline you and end your boxing career prematurely. The best way to protect your shoulders is to train them regularly with the right exercises. When you do, you’ll build stronger and healthier shoulders that will keep you in the ring for a long time.

Last Stop for The Pain Train, Time To Get Off  

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Rick Kaselj, MS

Shoulder Pain Solved