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  1. #1
    Registered User ghott01's Avatar
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    Shoulder Problem - Good CHEST Exercises = EASY on shoulder?

    I'm currently battling a rotator cuff problem and am taking it easy on my shoulder to let it heal (problem was brought on by barbell bench pressing). I took 2 weeks off COMPLETELY from any lifting at all. I want to EASE back into some chest exercises that are easier on the shoulder than benching.

    What are some good Chest exercises which have a low impact on the shoulder...if there are any? I would like to replace Barbell Flat Bench, Barbell Incline Bench, Barbell Decline Bench, Dumbell Flies, and Dips as these are the exercises which really bother my shoulder.

    Would Dumbell Flat Bench in place of Barbell Flat Bench be a little easier on my shoulder (light weight of course)? Push-Ups?

    Any help would be greatly appreciated. I want to keep trying to develop my chest while taking it easy on my shoulder.
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  2. #2
    I used to have hair BradleyS's Avatar
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    Originally Posted by ghott01 View Post
    I'm currently battling a rotator cuff problem and am taking it easy on my shoulder to let it heal (problem was brought on by barbell bench pressing). I took 2 weeks off COMPLETELY from any lifting at all. I want to EASE back into some chest exercises that are easier on the shoulder than benching.

    What are some good Chest exercises which have a low impact on the shoulder...if there are any? I would like to replace Barbell Flat Bench, Barbell Incline Bench, Barbell Decline Bench, Dumbell Flies, and Dips as these are the exercises which really bother my shoulder.

    Would Dumbell Flat Bench in place of Barbell Flat Bench be a little easier on my shoulder (light weight of course)? Push-Ups?

    Any help would be greatly appreciated. I want to keep trying to develop my chest while taking it easy on my shoulder.
    none, as the shoulders are used in almost all upper body exercises.

    First and foremost, what are you doing about the shoulder problem?
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  3. #3
    Registered User Josiah's Avatar
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    Originally Posted by BradleyS View Post
    none, as the shoulders are used in almost all upper body exercises.

    First and foremost, what are you doing about the shoulder problem?
    QFT.


    You just really can't train chest without involving your shoulders, cept maybe with those electroshock things.. cause they work of course.
    something clever and witty
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  4. #4
    Banned forklift's Avatar
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    you could try again with very small range of motion.
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  5. #5
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    I wouldn't go for DB over BB if you're worried about your shoulder, since your rotator cuff has even more stabilisation to do.
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    Keto FTMFW! Uriel_da_man's Avatar
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    If they don't hurt or feel weird, you can train with dbs.
    It's UriEl btw

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    Registered User DoubleWide's Avatar
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    Originally Posted by BradleyS View Post
    First and foremost, what are you doing about the shoulder problem?
    ^^Thinking the same thing.
    I had shoulder problems. Strengthening my upper back and stretching my chest stopped the problems.

    Working slowly back up to your old routine will just get you back into the same position you are in now.
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  8. #8
    Bigger than Darklight The Real Deal's Avatar
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    Originally Posted by BradleyS View Post
    First and foremost, what are you doing about the shoulder problem?
    ^^^^
    Let it heal. I had a shoulder injury from pressing that I never let it heal. It hampered me for over a yr, when a month would have probably fixed it.
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  9. #9
    Registered User ghott01's Avatar
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    I am trying to let it heal, its just so hard....I want to work so bad!

    Currently, I am trying to find a sports medicine doctor in my area so that he/she can check me out....possibly an MRI.

    In the two weeks that I took completely off, it has gotten A LOT better. In that time, I did a lot of icing/heating and stretching.

    The only time it really hurt at all was when benching...especially incline bench.

    Other than when I lift, the only time it hurts is when I cross my left arm (the left shoulder is what hurts), over across my chest and touch my right shoulder with my right arm. Any other movement....straight up, behind my head, NO PAIN whatsoever.
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  10. #10
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    maybe replace barbells with dumbels and increase the reps to like between 8-15 depending on how much weight u cud handel, ull definetly be doin no dips or barbell pressing
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  11. #11
    Booyakasha UNLVmike's Avatar
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    You should let it heal. However, one chest exercise I've found to almost elimiate the use of the delts is the A-trainer flys.
    Respek!
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  12. #12
    Registered User westler91's Avatar
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    I say lighter weights tht you can fully control. Sometimes I go a lil overboard and I notice my shoulder hurting cuz its doing a lot of strenous balancing.
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  13. #13
    Registered User Vander James's Avatar
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    I had a shoulder dislocation in November from a motorcycle accident and subsequently had to have surgery to repair everything but my rotor cuff. Surgery took place the 1st week of dec and I started lifting 6 weeks later, I did only back, legs and arms. Slowly I applied shoulders only raises and the alike. I started with very very light weight and worked my way up. I didnt touch any sort of press till i think mid march. From then I did the same thing, very light weight and moved up when it was comfortable. As of now, Im benching more than I ever did, and Im the strongest and biggest i've ever been, I put on roughly 25-30 pounds since jan. Im not gonna lie, my shoulder hurt a lot just sittin around or at work up until about april and still occasionally aches for no reason. But my doc said it was normal and I should expect to have some lingering pain till the end of summer.

    However in your case, I would recommend gettin an MRI and a GOOD sports orthopedic. Surgery sucks but if something is torn it will benefit you in the long run.

    BTW if it is infact your rotator cuff then be prepared for up to a year recovery....but it sounds like your just making a personal statement about what you believe is wrong with your shoulder and not a diagnosis from a doc.

    Whatever happens good luck.
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  14. #14
    Registered User D-Y's Avatar
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    Dumbell presses with a hammer grip (palms facing in) make it easier on the shoulders.
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