What's good for chest with a bad shoulder? flat bench kills. Should I just do more volume with less weight. I tried different hand postions. dumbbells arent too bad but again I can't go to heavy. Any help would be great.
Thread: chest workout with bad shoulder
11-09-2007, 05:25 PM #1
11-09-2007, 05:29 PM #2
11-09-2007, 07:29 PM #3
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Do you know what's wrong with your shoulder? Same thing happened to me and I did some research and found out i had something called impingment shoulder syndrome. The Bursa gets inflamed and leads to trouble moving the shoulder and straightening the arm. I ice it after any arm, chest, or shoulder workouts and it seems to help me. You should probably go to the doctor and find out what's wrong with your shoulder though.
11-09-2007, 07:38 PM #4
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11-09-2007, 08:26 PM #5
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Don't train with bad shoulder coz it can really unbalance ur chest and ur one side chest will have more shape then the other.So let shoulder heal first and then u can train.VAQAS
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11-09-2007, 09:00 PM #6
Try incline DB presses. When I had rotator cuff issues, they were nearly problem free.
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11-09-2007, 10:04 PM #7
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Basically stay away from flat bb bench and stick with ligher db and focus more on form and squeezing the muscles. I have same problem and I really like doing declines since it takes away your shoulders more than others. Rehab by doing RC excercise and make sure you do some shoulder stretches. DB flyies might hurt as well so I stick with cable's instead. If you really want to do flat BB then keep your shoulder tucked in and not flared out. Thats what usually impinges the shoulder.Whey Protein.......AST 32x multi-vitamin......fish oil
11-09-2007, 10:16 PM #8
If it's a rotator cuff issue, warmup before your chest workout with some rotator cuff exercises (use very light weight and slow movement). As others have pointed out, go with DB movements for the chest. I found doing DB presses with my arms at about a 45 degree angle at the bottom of the movement took a lot of pressure away from my chest. Same thing with DB shoulder presses. I also made sure to ice my shoulders frequently, especially after my workout.
11-10-2007, 06:50 AM #9
11-10-2007, 07:23 AM #10
for me at least decline bench was much easier on my shoulder, as you incline you involve more and more shoulder so i would not recommend incline. but first i would stop shoulder and chest training for like 3-4 weeks. start with half your original weight when your back. move up like ten percent a week till your back to form. if it still sucks you need a doctor. sounds like the long way but it might be the only way or you'll be training with a week shoulder or worse for much much longer. throw in an extra day for legs or back during your 3-4 weeks off.No one, not your spotter, not your girlfriend, not even God, should be touching the bar while you're lifting it.
11-10-2007, 08:46 AM #11Audentis Fortuna Iuvat
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11-10-2007, 09:24 AM #12
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I got a dicked up rotator as well. Incline and decline dont bother it anywhere near as much as flat bench. In fact I stopped doing flat all together and my shoulders in general feel betterThe body is lazy, unless you give it a reason to grow it won't
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11-10-2007, 11:20 AM #13
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i only bench press like once a week now and my shoulder is completely fine now. something like a bench press shouldnt be done more then twice a week imo.
11-10-2007, 11:21 AM #14
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DO NOT train with a bad shoulder, pick up some thera bands and no more than 5-10 pounds, and do some rotator cuff exercises for a while to strengthen it but i lost almost 2 years of training because of a shoulder problem. i suggest getting it diagnosed by a physio therapist first, go to one a few times so you know how to treat it yourself if you cannot afford to continue with physioPain is Temporary, Pride is Forever.
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11-10-2007, 11:28 AM #15TRAIN HARD..LIVE BIG..
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11-10-2007, 11:33 AM #16
Back to the topic, I would see what is wrong with it first and see if you can take a week or two off until it heals, I had a bad knee about a year ago, kept on training with it and got some tendonitis, had to stop for about a month or so.
I wouldn't do dips like some ppl are saying.. i find em hard of shoulders.beepbeepimaJew
11-10-2007, 11:39 AM #17
11-10-2007, 12:10 PM #18
I had the same problem with my shoulder. I tried lifting but couldnt. I went to the Indians doctors (Dr. Kepler & Dr. Vangelos) and Vangelos said that when I fell from football the ball in my socket went back and dented my socket and fractured a bone an inch wide. Also, I tore my labrum in my rotator cuff. So i most likely will need surgery, but i gave it time, and now it doesnt hurt to workout. Just give it time.
11-10-2007, 12:41 PM #19
11-10-2007, 12:52 PM #20
11-10-2007, 03:15 PM #21Audentis Fortuna Iuvat
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