The impingment release

This is the start position.Elbows locked arms out in front, wrist back as much as possible and the traps pulled down.Flex the triceps . If they are firing the bicep area should be relaxed, not tight. If it is and you cannot get the triceps to fire. Lower the arm and try at this lower level. When I do this is get a huge feeling of tension in my lower right forearm, thumb and hand which travels up the arm into the biceps and then the shoulder. Bad mojo.I use the strength of the wrist extensors to pull back the hands. I also spread the fingers and hands as much as possible.
If you still cannot get them to fire rotate the arms out and try it that way. Most can get the triceps to fire and the biceps to relax.Think reverse grip bench press.

Once you have them firing rotate back to the palms forward position and try to keep them tight. Raise your arms as high as possible without losing the triceps tension

This is the position where the internal rotators win and you've gone too far. Lower the arms, reset and go again.Remember you are trying to release the muscle tension by taking the brakes off, not taffy pulling the tissue.

Since most only have one really tight side use just one arm at a time and palpate the biceps to see when it fires as you raise your arm.

Continue overhead as high as possible with the elbows locked and the shoulders down.I have a long way to go but this is 100% better than last week. And the pain is almost all gone as well.