Training your external rotators can improve your bench press for several reasons:

1. Stability: The external rotators, such as the rotator cuff muscles, play a crucial role in stabilizing the shoulder joint during the bench press. These muscles help keep the shoulder in the proper position and prevent it from rolling forward or inward. By strengthening these muscles, you can enhance shoulder stability, which translates into better control and improved performance during the bench press.

2. Injury prevention: The bench press primarily targets the chest, shoulders, and triceps. Without proper shoulder stability, excessive stress and strain can be placed on the shoulder joint, increasing the risk of injuries, such as impingement or rotator cuff tears. Strengthening the external rotators helps balance the forces around the shoulder joint, reducing the likelihood of these injuries.

3. Increased force production: The bench press involves pushing the weight away from the body, which requires generating force through the chest and shoulders. Strong external rotators contribute to optimal force transmission by creating a solid foundation and allowing for efficient transfer of force from the upper body to the barbell. This can result in increased power and strength during the bench press.

4. Improved range of motion: Tight or weak external rotators can restrict the range of motion in the shoulder joint, limiting your ability to perform the bench press properly. By targeting these muscles, you can improve shoulder mobility and flexibility, allowing for a fuller range of motion during the exercise. This can lead to improved technique and increased muscle activation during the bench press.

5. Symmetry and balance: Developing strong external rotators helps maintain balance and symmetry between the muscles involved in the bench press. If the internal rotators (chest, front shoulder) are significantly stronger than the external rotators, it can lead to muscle imbalances and potentially shoulder issues. Strengthening the external rotators helps maintain proper muscle balance and symmetry, promoting optimal performance and reducing the risk of overuse injuries.

When incorporating exercises to train the external rotators, it’s important to focus on a well-rounded shoulder strengthening program that includes a variety of exercises targeting all the major shoulder muscles.