I have always been a little unclear as to what is meant by the term “shoulder rotation.” I have always thought it referred to the degree to which the upper arms extended away from the body. Quite obviously I don’t understand. I used to be more of a wide grip/arms flared bencher, until I read some of Dave Tate’s articles. Now, I bench with a narrower grip with my elbows tucked in, but this hasn’t had any impact on the degree of pain I’m experiencing, and if anything, has reduced my strength (although that might just be the pain). I’m probably going to piss a lot of people off when I say this but I think a lot of the West Side powerlifting tricks only apply to barrel chested men with very short arms packed into bench shirts and have very limited applications for recreational bodybuilders or athletes in other sports besides powerlifting. Of course this is no secret, since I think Tate said something like this in one of his articles. Although, maybe they’re right and I’m still doing something incorrectly, causing my shoulders to be out of position. I don’t know what it could be though, my external rotators aren’t weak.
Maybe I'll try and lay off the flat bench for a while and see if the inflamation resolves, but meantime if anyone can define "shoulder rotation" for me and illustrate how to prevent it I'd be grateful.