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  1. #1
    Registered User DerekJ's Avatar
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    Chest Exercises AFTER recovering from rotator cuff injury?

    I was wondering if someone could give me a list/link to some good exercises that won't place too much strain on the rotator cuff.(I injured the RC like 2 months ago, took a complete break from the gym and am now slowly working myself back into chest/shoulder exercises after the layoff).

    I warm up my rotator cuffs w/ internal and external cable work prior to chest/shoulder work(3 sets of 40 reps, 15lbs)

    Exercises that are a no-go:

    Any type of BB Bench

    DB Bench(can do, but with limited ROM, have to stop ~ 3 inches from chest)


    In addition, I can do shoulder press and dips fairly pain free(thus far)

    Any recommendations? I don't know how well limited ROM DB press and dips will help me maintain shoulder/chest mass.
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  2. #2
    writes scary stories I_love_crows's Avatar
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    Originally Posted by DerekJ View Post

    Exercises that are a no-go:

    Any type of BB Bench
    Even close grip benching?
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  3. #3
    The BACKMAN DJAuto's Avatar
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    Originally Posted by DerekJ View Post
    I was wondering if someone could give me a list/link to some good exercises that won't place too much strain on the rotator cuff.(I injured the RC like 2 months ago, took a complete break from the gym and am now slowly working myself back into chest/shoulder exercises after the layoff).

    I warm up my rotator cuffs w/ internal and external cable work prior to chest/shoulder work(3 sets of 40 reps, 15lbs)

    Exercises that are a no-go:

    Any type of BB Bench

    DB Bench(can do, but with limited ROM, have to stop ~ 3 inches from chest)


    In addition, I can do shoulder press and dips fairly pain free(thus far)

    Any recommendations? I don't know how well limited ROM DB press and dips will help me maintain shoulder/chest mass.
    Start light and work up. Stay away from flat barbell press if it hurts too much. Do only the ROM which gives you pain free results. Over time, your rotator cuff will strengthen back up only if you take it easy and light now.

    Here's a thread with some rotator cuff rehabilitation movements: http://forum.bodybuilding.com/showthread.php?t=529968
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  4. #4
    Only 180lbs in the pic MiketheSwede's Avatar
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    I would avoid doing flys.
    Try doing a DB press on a very slight decline. I like to place myself high on the bench (flat bench) with my head and neck hanging over the edge, that's enough of a decline for me.
    Really stick your chest out doing 'em like this and keep your shoulders out of it!
    Last edited by MiketheSwede; 03-20-2007 at 10:11 AM.
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  5. #5
    Ca fait mal malkulmx's Avatar
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    Originally Posted by DerekJ View Post
    I was wondering if someone could give me a list/link to some good exercises that won't place too much strain on the rotator cuff.(I injured the RC like 2 months ago, took a complete break from the gym and am now slowly working myself back into chest/shoulder exercises after the layoff).

    I warm up my rotator cuffs w/ internal and external cable work prior to chest/shoulder work(3 sets of 40 reps, 15lbs)

    Exercises that are a no-go:

    Any type of BB Bench

    DB Bench(can do, but with limited ROM, have to stop ~ 3 inches from chest)


    In addition, I can do shoulder press and dips fairly pain free(thus far)

    Any recommendations? I don't know how well limited ROM DB press and dips will help me maintain shoulder/chest mass.
    switching to dumbell is a good alternative. lift straight, not widely and as you do stop before reaching your chest. I didnt it for 3 months before using again the barbell. I could also use weighted dips by inclining the body to hit more the chest.

    another good thing is to apply cold on the injured part after each training session.
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