I've heard of the many routines and exercises that can negatively effect overall shoulder health. For years, my training routines were filled with flaws that have recently caught up with me. Some of the errors my routines were littered with included:
1) Too much pressing. I built the majority of my workouts around some form of the bench press.
2) I worked muscles in the same order each workout. For example, I always performed pressing movements before pulling movements.
3) I trained to failure every workout. This usually would not leave me enough recovery time between training sessions.
Those were some of the negatives that effected my shoulder health. My question is, what are some positive additions that can be implemented to improve shoulder health? What are some ways to minimize the stress on my shoulders?
Finally, I will be laying off all forms of the bench press for around a month. My shoulders are not responding well to any form of the bench press at this time. However, pulling movements do not aggrevate my shoulders in any way. I want to continue working out, but how can I do this without only performing pulling exercises? My concern is that if I only perform pulling movements for my upperbody it will only create another muscular imbalance.
Why the need to make changes to your workout? Are you having problem with your shoulders? There are always modifications that can be made to any shoulder workout that can make a world of difference. The most important things to remember are knowing which movements are more cost beneficial and which are more at risk. Once that is achieved, simple things like hand placement on bars, dumbbell work, and and certain exercise sequences can make a world of difference.
Check out Stronger Shoulders DVD. There are more ideas and rationale detailed in the video.
Why the need to make changes to your workout? Are you having problem with your shoulders? There are always modifications that can be made to any shoulder workout that can make a world of difference. The most important things to remember are knowing which movements are more cost beneficial and which are more at risk. Once that is achieved, simple things like hand placement on bars, dumbbell work, and and certain exercise sequences can make a world of difference.
Check out Stronger Shoulders DVD. There are more ideas and rationale detailed in the video.
Yes. My shoulders hurt after pressing. I do not directly isolate my shoulders.
This excellent article by Bill Hartman and Mike Robertson will answer many of your questions and get your started in the right direction with exercise selection: T-Nation.com | Push-Ups, Face Pulls, and Shrugs
In this post, Bill Hartman gives a basic progression of exercises for someone with shoulder pain: Conflicting Advice: Rotator Cuff
Those should get you started, but if you want to read more, just about everything I've saved from Bill Hartman on shoulders is linked in this post: Livin' Large check in
Eric Cressey also put together a whole lifting program that works to correct shoulder internal rotation issues. It's a five-part article series called Neanderthal No More. I think the actual lifting program is outlined in part 4. Here's Eric's article links page; scroll down to Neanderthal No More and you'll find links to all five articles.
Eric Cressey has a great 3 part article on T-Nation called "Shoulder Savers." Although it isn't a specific approach to dealing with shoulder issues, the articles basically outline a bunch of tips and options of what you should watch for and what you should do to protect your shoulders from injury, pain, and imbalances. Here is the article:
As a guy with long terms shoulder issues, I can give the following advice:
If your problems don't totally preclude barbell pressing, or at least don't make it ineffective, then use a grip which is shoulder width or narrower for most barbell pressing movements.
Dumbbells are a preferable form of resistance to use. If you have accees to them, use them.
Always press with controlled form.
There are a ton of prehab/rehab movements to use. Incorporate them if you feel they benefit your condition.
As a guy with long terms shoulder issues, I can give the following advice:
If your problems don't totally preclude barbell pressing, or at least don't make it ineffective, then use a grip which is shoulder width or narrower for most barbell pressing movements.
Dumbbells are a preferable form of resistance to use. If you have accees to them, use them.
Always press with controlled form.
There are a ton of prehab/rehab movements to use. Incorporate them if you feel they benefit your condition.
A Few Observations:
1) My shoulders do not hurt on barbell bench press unless the weight load is heavier than my 10rm.
2) I've read in many different articles now that utilizing a pair of dumb-bells for the bench press is better for individuals with shoulder issues. However, I've noticed that using dumb-bells for pressing causes more discomfort in my shoulders than using the barbell. My question with this issue is, what are some of the common mistakes trainees make when performing bench press variations with dumb-bells?
1) My shoulders do not hurt on barbell bench press unless the weight load is heavier than my 10rm.
2) I've read in many different articles now that utilizing a pair of dumb-bells for the bench press is better for individuals with shoulder issues. However, I've noticed that using dumb-bells for pressing causes more discomfort in my shoulders than using the barbell. My question with this issue is, what are some of the common mistakes trainees make when performing bench press variations with dumb-bells?
I have shoulder issues (rotator cuff) and went through physical therapy early this year. The physical therapist told me that I should not be doing any sort of bench press, and so I don't do them. I do standing shoulder presses instead using the cable machine and feel I am getting a good shoulder workout. My shoulder doesn't feel stable enough to do them with dumb-bells. But you might have a different shoulder issue than I do. Everyone is different. Do you know exactly what issue you are having?
I have shoulder issues (rotator cuff) and went through physical therapy early this year. The physical therapist told me that I should not be doing any sort of bench press, and so I don't do them. I do standing shoulder presses instead using the cable machine and feel I am getting a good shoulder workout. My shoulder doesn't feel stable enough to do them with dumb-bells. But you might have a different shoulder issue than I do. Everyone is different. Do you know exactly what issue you are having?
The pain only persists when performing bench press variations with weights heavier than my 10-12rm. After evaluating my form on the bench press today, I found that I have a tendency to flare my shoulders outward. I've been performing the bench press for years in this method. In addition, when performing the bench press movement with dumb-bells, I found that I lower the weight to the nipple line, and then proceed to press the dumb-bells together at the top of the movement. However, the only possible way for the dumb-bells to meet at the top of the movement is if my shoulders flare outwards. Form has been an issue for years now, obviously, and may have resulted in the pain that I'm experiencing now.
I'm going to lay off any form of the bench press for a lengthy period of time now.
I'm going to lay off any form of the bench press for a lengthy period of time now.
good! Lots of good advice so far in this thread.
start doing tons of rowing... bent over rows, one arm, face pulls, and lots of delt work. Then work on your benching form, so you're benching more like a PLer than a BBer.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
The pain only persists when performing bench press variations with weights heavier than my 10-12rm. After evaluating my form on the bench press today, I found that I have a tendency to flare my shoulders outward. I've been performing the bench press for years in this method. In addition, when performing the bench press movement with dumb-bells, I found that I lower the weight to the nipple line, and then proceed to press the dumb-bells together at the top of the movement. However, the only possible way for the dumb-bells to meet at the top of the movement is if my shoulders flare outwards. Form has been an issue for years now, obviously, and may have resulted in the pain that I'm experiencing now.
I'm going to lay off any form of the bench press for a lengthy period of time now.
You might want to ask someone (a trainer or someone who knows proper mechanics) to watch you do a bench press and then let you know what you're doing wrong--only because it's easier for someone else to see any flaws. I agree you should probably lay off bench presses for a bit and try other shoulder exercises. There are many shoulder exercises you can do that will work the same muscles. Let us know how you're doing.
Can do you weighted dips without pain? If so, they are an excellent exercise to perfork in lieu of benching.
I thought of trying dips with a load consisting of only my body weight for a few weeks. The dips caused some extreme pain in my shoulders, so I terminated the set rather quickly.
Update:
After sifting through some of the articles Josh Rider and Lisa posted earlier in this thread, I decided to replace all forms of the bench press with the shoulder exercises recommended in the articles.
After only one (1) week of laying off of the bench press and performing the exercises, I've noticed a HUGE improvement. Around a week ago, the pain in my shoulders was limiting every portion of my workouts. After overcoming my infatuation with the bench press and removing some of the harmful shoulder exercies (upright rows) from my routine, the pain has subsided significantly. It's as if my body was just trying to tell me "Cut that Sh** out!"
I've been performing Face Pulls, Scap Pushups, Seated Rows (with proper form), and rotations. Also, I've added elevated pushups to my regime. The pushups do not cause any pain in my shoulders.
It's easy to see that I was making some huge errors in my exercise selection and technique.
Shoulder Safe Training Methods
Linear Mode
