chest suggestions for problem rotater cuff

[RyanH]

I've been having trouble with my right rotator cuff. I believe it's from benching too much. I'm going to cut back on the benching...what are some good solid mass building exercises if I'm going to cut back on bench press.

thanks for any suggestions.
RyanH.

 

[Mike P.T.]

Dumbell bench presses and incline dumbell bench presses or even decline dumbells. I too have hurt my right shoulder years ago and even though it's healed 100% now, I still got niggling pains every time I did it. So I needed to find an alternative. I found dumbells allowed a great alternative and I actually find it a superior mass building movement overall. It allows for a fuller range of motion and also works your stablilizing muscles more due to you having to balance each arm. You also aren't restricted in terms of motion in a sense that each arm on a barbell bench press for example is somewhat on a fixed plan of movement unlike the dumbell which allows you to lower and raise it more freely in a manner that should not aggravate the shoulder even further.

If the problem persists though you might want to lighten the weight and/or back off from training chest as much too. I know it's hard huh. BUT.. it's like taking one step back, then 2 steps forward.

Supplement-wise msm and glucosamine may help. I never tried either but heard they work well. Going the anabolic route Deca(which I have tried for problems and it worked like a charm!!!) or G.H. can help too although G.H. is more costly and some note that it gives them even more problems with there joints.

Lastly if it is that bad or gets worse go see a doctor. Better safe than sorry. Good luck bro.

 

[georgie24]

when it gets ready to rain my shoulder gets paralized with pian and stiffness, i even tried 2000 mg of glucosamine and that didnt help, i feel for ya bro i know its hard to train upper body with vengance when you could barley swing your arm

 

[genarr3]

I've made a complete recovery from shoulder problems doing pretty much what MikePT said. Only thing different is I leaned more towards incline benching, that didn't aggravate my shoulder at all. I now rotate barbell flat bench, dumbell flat bench, and incline barbell as my core chest movements.

Also warm up your rotator cuffs, and stretch shoulders and pecs prior to working chest.

Don't do anything that aggravates your shoulders, if you continue to irate the area it will never heal.

 

[BigGuns2]

Dumbell bench presses and incline dumbell bench presses or even decline dumbells. I too have hurt my right shoulder years ago and even though it's healed 100% now, I still got niggling pains every time I did it. So I needed to find an alternative. I found dumbells allowed a great alternative and I actually find it a superior mass building movement overall. It allows for a fuller range of motion and also works your stablilizing muscles more due to you having to balance each arm. You also aren't restricted in terms of motion in a sense that each arm on a barbell bench press for example is somewhat on a fixed plan of movement unlike the dumbell which allows you to lower and raise it more freely in a manner that should not aggravate the shoulder even further.

If the problem persists though you might want to lighten the weight and/or back off from training chest as much too. I know it's hard huh. BUT.. it's like taking one step back, then 2 steps forward.

Supplement-wise msm and glucosamine may help. I never tried either but heard they work well. Going the anabolic route Deca(which I have tried for problems and it worked like a charm!!!) or G.H. can help too although G.H. is more costly and some note that it gives them even more problems with there joints.

Lastly if it is that bad or gets worse go see a doctor. Better safe than sorry. Good luck bro.

Follow this plan and you will be fine.

 

[promet1]

hay Ryhan
I know what your feeling I went thru it sence 99'
Last feb I had surgery reataching the superspatinus(one of the 4 muscles of the cuff) to the bone and also shaved the chromium (sorry for the spelling)I had a full seperation tear

Get it checked out!!b-4 you continue to work heavy You are probely over compensating for the rotator cuff problem and your sholder timing is off. This will lead to over working other muscles, possibly leading to nerver problems like it did to me, my trap and levator went to shit form over stressing the nerves.

Hay all you guys working through a rotator cuff problem with out proper guidance will lead to major problems and a nice 7" scar

Get it checked out push for am MRI that the only way to really know whats going on !! then proceed with the prober thearpy to get the cuff up to par !

GOOD LUCK if you want to chat more about it drop me a e-mail at [email protected]

 

[Rednesz]

Hey bro,
Had some rotator problems myself. Get you some theraband or got to walmart and get you one of those richard simmons workout bands.It's like big rubber band with handles on each end Start doing internal and external rotator cuff exercises. also do some rasies to the front and the back with the band. Talk to a phsyical therapist they could show you a few other exercices. I wouldn' t do anything that irratates it either.Find what you can do with out irratation and stick with it until it gets better.

the most common joint injuried on the body is the shoulder. Even though the shoulder is a ball and joint socket the only thing holding the shoulder joint in place is muscle, mainly rotator cuff muscles and bicep. Unlike the hip joint which is truly a ball and socket joint. Most of us never properly warm up or train the rotator cuff. We go to the gym and pyrmid up on our pressing movements thinking this is a proper warmup. but it dosen't stimulate the rotator cuffs properly. Some guys get by and never have problems but most of eventually experience some kind of shoulder injury with heavy benching. and all it takes is alittle extra warm up with some internal and external rotation exercise.
It s frustaratig but with proper rehab and time it can get better.

 

[RyanH]

Mike P.T.--thanks for the suggestion....today at the gym I did dumbell flat bench presses, as you recommended, instead of barbell bench press and experienced no pain whatsoever with my shoulder.

Genarr3--you're absolutely right about barbell incline bench presses--they never cause my shoulder to hurt, only the flat bench presses do. So I stuck with those, but I think I'm going to alternate barbell flat bench presses every other week and seem if taking a week off from them helps.

I guess I've stuck with barbell flat bench presses so regularly and for so long b/c it's always been my understanding that they are the best mass grower for chest (in fact, my chest has grown considerably from constantly doing barbell flat bench).

I'll let you all know what kind of growth I experience in my chest, with these changes.

thanks again,
RyanH.