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The shoulder joint is one of the body's most complex and mobile joints, but this mobility comes at a cost: stability. Strength imbalances between the anterior and posterior chains can lead to shoulder pain, dysfunction, and decreased pressing power without proper structural balance.

One of the most effective ways to assess and improve shoulder structural balance is by comparing Powell Raises and External Rotations against a classic pressing movement like the Close-Grip Bench Press (CGBP). Based on Charles Poliquin’s strength balance ratios and principles from Dynamic Neuromuscular Stabilization (DNS), this article breaks down how proper balance between pressing and stabilizing muscles can lead to better shoulder joint centration, reduced injury risk, and improved performance.

Close-Grip Bench Press and Shoulder Stability

The Close-Grip Bench Press (CGBP) is a valuable pressing movement, particularly for developing the triceps, anterior deltoids, and upper chest. Compared to a traditional bench press, the narrower grip reduces pectoral engagement and increases shoulder and triceps activation (Hermassi et al., 2017).

However, excessive focus on pressing movements without balancing external rotators and scapular stabilizers can lead to:

• Internal rotation dominance, resulting in rounded shoulders
• Anterior humeral glide, where the humeral head shifts forward, increasing stress on the rotator cuff
• Poor scapular stability, affecting both pushing and pulling mechanics

From a DNS perspective, excessive pressing disrupts shoulder joint centration, leading to compensatory movement patterns and chronic tightness in the anterior shoulder (Kobesova & Kolar, 2014).

To counteract this, people should incorporate external rotation and posterior chain activation exercises to restore balance and improve shoulder mechanics.

Powell Raises: Strengthening the Posterior Shoulder

The Powell Raise is a precise movement for developing the posterior deltoid and rotator cuff muscles. Unlike traditional rear delt fly variations, the side-lying position creates constant tension on the posterior chain, making it highly effective for improving scapular stability and external rotation capacity.

Key Benefits of Powell Raises:
✅ Improves horizontal abduction strength, counteracting excessive pressing volume
✅ Enhances posterior chain endurance, reducing the risk of shoulder impingement
✅ Contributes to joint centration, improving pressing mechanics and overall posture

A lack of posterior deltoid and rotator cuff endurance is often a key limiting factor in pressing movements. Strengthening these muscles enhances shoulder stability and optimizes force transfer in the bench press and overhead lifts (Reinold et al., 2009).

External Rotations: Rotator Cuff Strength for Shoulder Longevity

External rotation exercises, such as cable or dumbbell external rotations, are critical for shoulder health and longevity. They specifically strengthen the infraspinatus and teres minor, which help to counteract internal rotator dominance caused by pressing and pulling movements.

Why Are External Rotations Critical?

• Prevent Shoulder Instability: Weak external rotators can cause excessive humeral head translation, leading to rotator cuff overuse injuries (Cools et al., 2014).
• Enhance Postural Alignment: External rotators and posterior shoulder muscles pull the humeral head into a neutral position, improving shoulder mechanics and posture.
• Improve Pressing Strength: Studies have shown that improving external rotator strength can directly enhance pressing power—sometimes by as much as 15% in a month (Andersen et al., 2010).

One of the best ways to integrate external rotations into your training is to perform them before pressing movements as part of an activation series. This not only primes the stabilizers but also reduces the risk of shoulder dysfunction by reinforcing proper joint centration.

Strength Balance Ratios: The Poliquin Standard

According to Charles Poliquin’s structural balance methodology, strength ratios between pressing and stabilizing muscles provide a benchmark for optimal performance and injury prevention.

For a structurally balanced shoulder, athletes should aim for the following strength ratios:

• External Rotation (Cable or Dumbbell) Strength = 10% of Close-Grip Bench Press Load
• Powell Raise Strength = 10% of Close-Grip Bench Press Load
• Seated Behind-the-Neck Press = 66% of Close-Grip Bench Press Load

💡 Example: If an athlete can close-grip bench press 200 lbs, they should be able to:
✔️ Perform external rotations with 19-20 lbs per arm
✔️ Complete Powell Raises with 19-20 lbs per arm
✔️ Seated behind-the-neck press at 132 lbs

Why These Ratios Matter:

• If external rotation strength is lacking, the rotator cuff cannot stabilize the humeral head, leading to inefficient pressing mechanics and injury risk.
• If Powell Raise strength is too low, the posterior deltoid cannot counteract anterior humeral glide, increasing strain on the labrum and biceps tendon.

Ensuring these ratios are met helps maximize pressing power, reduce injury risk, and enhance movement efficiency.

Bringing It All Together: DNS + Structural Balance

How DNS Reinforces Shoulder Stability

DNS emphasizes that optimal shoulder function begins with the following:
🔹 Core stability – A weak core leads to compensatory tension in the upper traps and pecs, disrupting shoulder mechanics.
🔹 Scapular control – Strengthening the serratus anterior and lower traps allows the scapula to move fluidly with the humerus.
🔹 Proper joint centration – Maintaining the humeral head in the glenoid cavity reduces wear and tear on passive structures.

Integrating DNS-Based Exercises with Structural Balance Training
✔️ Before pressing: Activate deep core muscles using diaphragmatic breathing and DNS drills.
✔️ During warm-ups: Perform external rotations and Powell Raises to reinforce stability.
✔️ For strength balance: Maintain optimal ratios to prevent long-term joint degradation.

Final Thoughts: Train Smarter, Not Just Harder

Pressing heavier weights is important, but structural balance must come first. By incorporating Powell Raises, External Rotations, and DNS principles, people can restore joint centration, enhance pressing efficiency, and prevent shoulder pain.

💪 Stronger stabilizers = Stronger presses. Prioritize balance over brute force for a pain-free, high-performance upper body.

References

• Andersen, C. H., et al. (2010). The effect of strength training on external rotation strength and pain in patients with subacromial impingement syndrome. Scandinavian Journal of Medicine & Science in Sports.
• Cools, A. M., et al. (2014). Rehabilitation of scapular dyskinesis: From the office worker to the elite overhead athlete. British Journal of Sports Medicine.
• Kobesova, A., & Kolar, P. (2014). Developmental kinesiology: Three levels of motor control in the assessment and treatment of the motor system. Journal of Bodywork and Movement Therapies.

Schedule a strategy session with a Central Athlete coach today for a customized structural balance and injury prevention approach.

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