Tip Master the Bridge Feel Awesome Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Master the Bridge Feel Awesome Sit all day Have shoulder pain The movement can help with both Here' s how to do it step by step by Tom Morrison February 11, 2017April 7, 2021 Tags Tips, Training One of the biggest setbacks for any strength athlete is shoulder pain. A lot of people will often go after the glenohumeral joint itself, but if you can generate more movement in your thoracic spine you'll inadvertently create a better overhead position and ultimately keep those rotator cuffs happy. Enter the bridge. What Is It Basically, it's a backbend. Bridges are the complete opposite of forward flexion; they are spinal extension, opening up the entire anterior chain. If you spend time hunched over a desk all day, this is one of the best ways to counteract the effects. Back Bridge Progressions The full bridge should be your goal, however that can be quite challenging if you have primarily focused on strength work without mobility. Here's how to break it down: Thoracic Bridge:  Make sure to press down into the floor before beginning and continue to press as you lift your hips. This helps to avoid simply balancing on the joint. You should feel active the entire time. Play around with the floating arm, you'll find it feels different if you lean it diagonally away from your hips. Wall Rotations:  Make sure to work on your wrist extension before going into this movement. Begin quite high up the wall and start to get the feeling of pressing as you rotate your palm. Gradually start to work your way down the wall. Be cautious with your elbow position. Make sure your upper back is moving and not just your arms. Feet Elevated Bridge:  You really want to pick a smart progression that allows you to spend time in the position without discomfort. If you can easily perform the other progressions but struggle with a full bridge, decreasing the angle by raising your feet will help. Most guys will be able to set the hands on the ground and press up into the position. Ultimately you want to be able to rotate into it from the floor but there's no sense rushing. Gradually decrease the elevation over time as you begin to feel more comfortable with it. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training How to Squat A Complete Head to Toe Guide Do you really know how to squat? Here's a handy checklist to help you keep the gains coming without the progress-wrecking injuries. Exercise Coaching, Squat Andrew Coates November 3 Training The Land of Giants A behind the scenes look at the world of the strongman Training Chris Shugart June 29 Training Tip 3 Reasons to Train Explosively It's not just for athletes. Here's why and how to do it. Athletic Performance, Bodybuilding, Tips, Training Eric Bach February 21 Training Tip Burn More Calories Outside of the Gym Here's how to boost your energy expenditure and track it. Fat Loss Training, Tips, Training Akash Vaghela October 17