A major contributor to poor thoracic extension is also poor external rotation of the shoulder. Here I am using a yoga block to demonstrate progressive and regressive angular isometric loading (PAILS & RAILS) to improve joint mechanics and joint control. I bench heavy with dumbbells and barbells twice a week and have not injured my shoulder since my mid 20’s. I will be 40 in 2027. These work. Make sure your core is tight, your scapula retracted and your trap muscles depressed. Then, push down the upper arm by the bicep and the upper forearm hard, then LIFT and raise the lower arm hard (LIFT WITH THE SHOULDER NOT THE WRIST* THE WRIST STAYS NEUTRAL. Hold for 4-8 seconds and breathe steadily without losing control of the midline. PAILs and RAILS are great joint specific warm-ups that can drastically improve movement confidence and athletic ability in a hurry. What the hip can do, the shoulder can do. Try 3 sets of 4 on each arm. For best results, 3 x weekly.