chest excercises that are easy on shoulder joints?

[hardrock]

Ok guys, I hurt my shoulder a little over a week ago. I since have been able to work entire body by doing non pressing movements(raises, cables etc.)Here is basically what I did.http://boards.elitefitness.com/forum/showthread.php?s=&threadid=164847&highlight=ouch

Wat can I do to get a decent chest workout wothout further hurting my shoulder joint?

BYW I purchased some glucosomine and chrondrotrin for my joints, but it will take a while to start working.

Thanx guys!

 

[Zerxes]

When you are able to get back to pressing, stick with D-Bells for awhile. They give your shoulders alot more range of movement, since you are not locked onto a straightbar. What that means in a nutrshell is, is if you have a bad side that is going to fuck up the form on say a flat press, then the other side has no choice but to do 2 things: 1. Over compensate for the bad side. & 2. Follow the same range of movement(that is probably bad) that the bad side is following due to the fact that you are locked onto the straightbar, as I already stated. If you have Hammer Strength at your gym, then that will due nicely for a D-bell switch.

 

[Vitaman]

When the pain lessens you should start doing rotator cuff exercises once or twice a week, if you are not doing them. Also lay off the benching for a while. I find that cable crossovers and strict dumbbell flyes can give me a somewhat good chest work out. As the shoulder gets better than try some light benching and go from there.

 

[hardrock]

Thanx I will try those things, but one thing I noticed right after is that I couldn't even mimic a fly with no weight, wothout it hurting.

I will hit the gym tonight after work and try some light flys, crossovers, and maybe even the hammer strength.


Any other ideas?

 

[Vitaman]

Well if you find out you are unable to do flyes then don't. Your body is telling you for a reason. If you have not rested the area try that for a week or two then slowly go back into it. Sometimes the worst thing you can do is try to rush a recovery.

 

[hardrock]

Sometimes the worst thing you can do is try to rush a recovery.

I hear ya bro. It's been a week and a half since I trained chest and I only got 2 weeks left of my cycle, so I'm getting worried about loosing strength and gains.

 

[genarr3]

Incline benching works for me when my shoulders are giving me problems.

Also as previously mentioned, rotator cuff work needs to be done. When I warm up my rotators prior to chest work the pain is greatly lessened.

 

[VballPlayer]

I too have shoulder problems. I switched to dumb bells, I do incline and flat bench dumbell presses, I do not use the straight bar anymore and it seems to be working and I also do rotator cuff excersices twice a week. My shoulders do not hurt as much as the did before.

 

[hardrock]

genarr3- what do u do to warm up the joint? besides grabbing a small weight and doing windmills?


Also what are some examples of rotator cuff excercises i can do to help?

 

[Delinquent]

genarr3- what do u do to warm up the joint? besides grabbing a small weight and doing windmills?


Also what are some examples of rotator cuff excercises i can do to help?

^^^
I'm curious also

 

[BBBodie]

Hardrock....check the Powerlifting forum. You'll need to change your grip and your angle, but you'll be lifting and recouperating simultaneously without risking your shoulder. Been there, done that. by switching grips to a power lifters bench and using moderate weights, I was able to rebuild a rotator back to usefulness.

Good luck bro, it sucks, but it's recoverable,

Bo

 

[hardrock]

BBBodie-thanx buddy, and also to all that responded!

 

[dootyd3]

hrock,you also want to limit your shoulder exercises (temporarily).behind the neck presses are(arguably) hard on your shoulders.try to stick with dbells for shldrs & chest.a good rotator cuff exercise is to lay on your side w/your arm in a 90*.your arm should be rested on your side.move your forearm towards the floor then back up again keeping the upper arm still.3 sets w/10-12 reps.hope it helps.

 

[goldenone]

You might want to add elastic bands to your rotator cuff exercises. They work your shoulder area in a way free weights cant.

I have used them with good results (two shoulder dislocations) along with your usual rotator exercises.

 

[CB38AC]

I'm 19 and have cronic back pain due to my shoulder surgery giving out. I now have to live with this cronic pain fora year nd get my second surgery next summer. Don't end up like me in cronic pain 24/7 with a shoulder tats fucked for ife,be carefll with your shoulder. Loosing 30-40 pounds every 2 years from shoulder surgery s not fun.

 

[Vitaman]

Below is an example of the rotator cuff exercise.

 

[hardrock]

goldenone - I sent ya a pm


CB38AC - I feel for ya bro!



Vitaman- thanx for the illustration, how ofton should I do this?

 

[Vitaman]

After I recovered from rotator problems I did them twice a week 2 sets each time. Now I only do them once a week for 3 sets. Do not be surprised at the light weight you will be using to do them on. You may have to start out with 3 or 5 lb dumbbells. I also like to do high reps when doing rotators, like 20 strict reps per set.

 

[Bulldog_10]

I have bad shoulders also, I had surgery on my right one a few years back...Incline usually hurts my shoulders, but decline are the way to go...give them a shot when you feel you can get back into pressing movements...but don't rush it.

that rotator cuff exercise that vitaman gave you is awesome...do it alot...

 

[genarr3]

Below is an example of the rotator cuff exercise.

This is one of the best exercises you can do for your rotator cuffs. You can also do the same motion with cables standing up<which I prefer>

 

[goldenone]

hardrock, check your mail.

 

[_Yossarian_]

This is one of the best exercises you can do for your rotator cuffs. You can also do the same motion with cables standing up<which I prefer>

Im in the process of trying to figure out what exactly is wrong with my shoulder. If your rotator cuff was presently injured, would this exercise cause pain?

 

[Bulldog_10]

Im in the process of trying to figure out what exactly is wrong with my shoulder. If your rotator cuff was presently injured, would this exercise cause pain?

Just try it with light weight...if it hurts stop. BTW, why not go to your doc and get it checked out?

 

[hardrock]

BTW, why not go to your doc and get it checked out?

I think most doctors are idiots when it comes to working out related injuries. All they do is throw some pills at you and tell u to rest.

 

[Bulldog_10]

I think most doctors are idiots when it comes to working out related injuries. All they do is throw some pills at you and tell u to rest.

Maybe your physician will be like this...but you can just ask him for a referral to see an orthopedist.

 

[_Yossarian_]

Just hurt it a couple days ago, made an appointment but its not for another week. I was thinking a self diagnosis might help me find a way to work "around" the injury, or better yet, lead me to some exercises that would accelerate the healing process.

 

[Bulldog_10]

Just hurt it a couple days ago, made an appointment but its not for another week. I was thinking a self diagnosis might help me find a way to work "around" the injury, or better yet, lead me to some exercises that would accelerate the healing process.

I'd say rest and ice are the best things for it now...

 

[_Yossarian_]

Ive been icing it three times a day, tried to rest but couldnt stay out of the gym, so I just did exercises that caused no discomfort at all. My appointment is with my orthopedist. Full med coverage is the best I go to see the doc for every little thing, cause hey, why not?

 

[Dr.M]

I have had problems with regular bench presses constantly, until I learned PROPER BENCH FORM. Dead fish benching is hell on my shoulders.

I use dumbells for the most part now, but every once in awhile use regular old barbell.