Hey guys. I have been following Sheiko's bench press specialization program recently ("plan gime"). It is quite exhausting. Anyway, I am wondering what kind of shoulder health/mobility drills you guys do to keep your shoulders healthy when you press so frequently? I want to make sure that my shoulders are in good shape and that the pecs are also. I want to add some extra mobility drills at the end of the day. What would you recommend?
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03-03-2015, 06:46 AM #1
Frequent bench pressing and shoulder health
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03-03-2015, 12:19 PM #2
- Join Date: Feb 2014
- Location: Boulder, Colorado, United States
- Age: 44
- Posts: 984
- Rep Power: 1348
http://www.dieselcrew.com/how-to-shoulder-rehab Give this a shot, it works wonders for shoulder health.
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03-03-2015, 01:35 PM #3
this is my little shoulder prehab routine
pull-aparts x 100 (doesnt matter how many sets, just aim for 100. Don't cheat the reps either; quality reps only)
face-pulls are also an exercise that can be substituted (use light weights)
3x10 shoulder dislocations
3xamrap external shoulder rotations (by amrap I mean as many reps as possible WITHOUT STRAINING the rotator muscles)
Pec door stretch - hold for 30 seconds and do this a couple times.
its made a big difference for me!
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03-07-2015, 06:14 AM #4
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03-07-2015, 04:36 PM #5
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03-07-2015, 05:01 PM #6
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03-07-2015, 05:22 PM #7
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 21,028
- Rep Power: 207614
the diesel crew stuff is definitely legit.
I've incorporated a lot of the stuff from this video the last few years and I run sheiko programming for bench, and it definitely helps my shoulders a lot:
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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03-07-2015, 11:29 PM #8
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