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    Registered User Nelg1993's Avatar
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    AC joint injury work-arounds

    In injured my AC joint a few months back due to a fall off a staircase. My doctor cleared me to workout but anything overhead still hurts(**), so I'm looking for some substitutions. I workout at home due to the closing of gyms in Belgium and have some adjustable dumbbells (fairly heavy) and a shortened barbell.

    So far I've got:

    - Bench press -> floor press (reduced ROM helps) - I've cut out incline pressing alltogether because my pec minor acts up / tightens due to the injury
    - Pull-up/pulldown -> meadows row & dumbbell row & rear delt flyes
    - Squat (painful ROM while back squatting and can't do front squats evidently) -> db lunges/goblet squats

    Only thing I'm having a hard time replacing is the overhead press. Tried doing landmine presses, it hurts less, but still bothers my AC joint.

    (** I have an appointment with a doctor specialised in shoulder injuries next week for a cortison injection).
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