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I'm still having alittle shoulder pain, is it wise to do the overhead press?

DerickVonD said:
I noticed when I did the broom stick stretches, that I'm bending my elbows. When I try doing them with my arms straight I can get my arms alittle past my head. No wonder I can't do back squats yet. I really hope this issue goes away soon.
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Do you feel pain doing the broomstick stretches?? You might have mega tightness in your lower pec's.
 
ZiR RED said:
Make sure you are doing work for the LOWER trapezius and mid traps/rhomboids. This should be your focus, not upper traps.

Search for scapula depressions and scapation exercises for the lower traps.
For the middle, face pulls, wide grip rows with an overhand grip, high pulley rows with bilateral cables, and of course, rear delt type movements.

I think the flyes are over kill, and cause too much protraction. Make sure you keep your shoulder blades pulled back on the presses.

As for time off and before you start doing over heads again, you'll have to feel it out. No way to give a definitive answer.

Br
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Wouldn't it be better if I took off db presses instead, since Flys and bench press are two different movements.
 
DerickVonD said:
Wouldn't it be better if I took off db presses instead, since Flys and bench press are two different movements.
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I have awful shoulders and I was always going to the chiropractor for shoulder pain. After several x ray and MRIs showing nothing negative.... my chiropractor told me to try to work thru the pain. A good warm up and lots of fish oil I push thru the pain and I'm good. Today I did 3 sets of 100lb DB shoulder presses. I'm also 23 and can NEVER use barbells without sever pain the next day.. So IMO talk to your doc get some x rays and go from there.
 
DerickVonD said:
Tightness in my chest once I pass my head. So, what does this mean, my problem is ever worse than I thought?
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You need to work on stretching out your lower pec's. I found doorway chest stretches to be very effective (Invalid Link Removed)

Keep at the broom stretches. Start with a very wide grip and slowly work your way in. Its not gonna happen over night. Try them at least once a day.
 
Flys are a terrible exercise for someone in your condition. They will work the serratus and front delts (exactly what we want to cut down on) more than the pecs, they will also further loosen the anterior joint capsule (which I would estimate has hyperlaxity). Stick to flat dumbbell or bench presses. Keep your shoulder blades squeezed together, drop all fly work for the time being.

The doorway stretch that lonewolf mentioned is really good, so is the sleeper stretch for the posterior shoulder capsule.

Br

DerickVonD said:
Wouldn't it be better if I took off db presses instead, since Flys and bench press are two different movements.
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ZiR RED said:
Flys are a terrible exercise for someone in your condition. They will work the serratus and front delts (exactly what we want to cut down on) more than the pecs, they will also further loosen the anterior joint capsule (which I would estimate has hyperlaxity). Stick to flat dumbbell or bench presses. Keep your shoulder blades squeezed together, drop all fly work for the time being.

The doorway stretch that lonewolf mentioned is really good, so is the sleeper stretch for the posterior shoulder capsule.

Br
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what about close grip bench presses? I guess I'm going to stop inclined db presses now for the time being too. Once my shoulder heal is there any reason to even go back to inclined db presses?
 
You could try reverse grip presses for chest development. Just make sure your shoulder blades are retracted.

Br
 
ZiR RED said:
You could try reverse grip presses for chest development. Just make sure your shoulder blades are retracted.

Br
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I'm doing the close grip bench to build my triceps. My chest and tricep day currently looks like this:
bench press
inclined db press at 30 degree
inclined flys at 30 degree
lying tricep extensions
close grip bench
So would it be good to switch to this for the time being
bench
lying tricep extensions
close grip bench
and just take out db bench presses for now.
The reason I was wondering if I should ever go back to db bench pressing is because of fear of creating an imbalance again once it goes away, by doing too many exercises that work the front delts.
Just to let you know I do lateral raises like this
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but unlike the guy in the video I don't let my elbows go above my shoulders. I feel I get a nice pump doing them this way and its easier for me than lifting the weight up at my sides.
 
Is it better to keep adding weight to scaptions as I pogress or would it be better if I just increase reps and keep the weight low? I'm already at 20 lbs on the scaptions. Is that enough, or should I increase the weight? I'm able to get 3 sets of out.
 
Okay...I looked at my form on the lateral raise and it was terrible. I had a hard time getting the form so I tired doing it with the weight at my sides. Even at lighter weight my forearms still come up past my elbows. It seems I am unable to fix this problem no matter what I do. It seems anytime I try to do lateral delt work I can't do it, everything feels awkward. Here is my terrible form that probably made my shoulder worse. I have trouble having my arms straight or bringing them higher. Could all this trouble be do to my imbalance, and if so is there any chance I can do any lateral delt work correctly with this imbalance? I still feel a pump in my lateral delts after working them even if I am workign them wrong.
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Okay I think I may have solved my own problem. I just simply tilted my hands alittle. How does this look?
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DerickVonD said:
Is it better to keep adding weight to scaptions as I pogress or would it be better if I just increase reps and keep the weight low? I'm already at 20 lbs on the scaptions. Is that enough, or should I increase the weight? I'm able to get 3 sets of out.
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Shoulder injuries are not usually caused by overhead pressing; they are instead caused by bench pressing without properly balancing pushing and pulling and in turn their internal and external rotators of the scapulae are imbalanced.

Adding weight is the better method of overload.

Imbalances are usually in the rotator cuff muscles.
 
kingk0ng said:
Shoulder injuries are not usually caused by overhead pressing; they are instead caused by bench pressing without properly balancing pushing and pulling and in turn their internal and external rotators of the scapulae are imbalanced.

Adding weight is the better method of overload.

Imbalances are usually in the rotator cuff muscles.
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I ultimately think that I injured my shoulder by adding too much weight too soon on the upright row, along with improper form, because I never had shoulder pain until I started going heavy on the upright row.
 
Upright rows are just terrible exercises to do all together when it comes to shoulder health and longevity.

After watching your video, i can say a couple things
1. the weight you are using is too much. You're core and back musculature cannot support it.
2. After about 45 degrees you want your thumbs to be pointing UP. Keeping them ahead or down brings impingement on the supraspinatus tendon and will further hurt your RC.
3. I think you need more supraspinatus work. Band lateral raises leading with the pinkey up to 45 degrees will work well for htis.

Br
 
ZiR RED said:
Upright rows are just terrible exercises to do all together when it comes to shoulder health and longevity.

After watching your video, i can say a couple things
1. the weight you are using is too much. You're core and back musculature cannot support it.
2. After about 45 degrees you want your thumbs to be pointing UP. Keeping them ahead or down brings impingement on the supraspinatus tendon and will further hurt your RC.
3. I think you need more supraspinatus work. Band lateral raises leading with the pinkey up to 45 degrees will work well for htis.

Br
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I couldnt agree more! If something bothers you, dont do it. You said that doing heavy upright rows hurt your shoulder. You answered your own question. Shoulder injuries take a while to rehab, so I would say take it easy and as stated above, do some band work...it goes a looong way!
 
ZiR RED said:
Upright rows are just terrible exercises to do all together when it comes to shoulder health and longevity.

After watching your video, i can say a couple things
1. the weight you are using is too much. You're core and back musculature cannot support it.
2. After about 45 degrees you want your thumbs to be pointing UP. Keeping them ahead or down brings impingement on the supraspinatus tendon and will further hurt your RC.
3. I think you need more supraspinatus work. Band lateral raises leading with the pinkey up to 45 degrees will work well for htis.

Br
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I can't just lower the weight and try it? I don't have any bands. It's just really how can I put this, depressing. Weights are the only thing that help me with stress and now with this injury I have stress because of the exercises.
 
DerickVonD said:
I can't just lower the weight and try it? I don't have any bands. It's just really how can I put this, depressing. Weights are the only thing that help me with stress and now with this injury I have stress because of the exercises.
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Two things.

First I totally emphasize with you.
I'm a doctoral student, and exercise is really my only outlet for stress and anxiety. If I was injured and could not train, I think I would go nuts.

That said, you need to look at this long term. I *assume* you want to continue to workout into old age, and use exercise and weight training as not only a mode to stay strong, healthy and look good, but also as a therapeutic means to reducing stress and anxiety.

If that is the case, then continuing to work through this injury and not rehabing it is like driving with the check engine light on and engine knock. Sure, you can probably squeeze another 5 or 10,000 miles out of the car, but eventually it is going to break down and cost you 5-10x as much and as long to fix.

Unfortunately, you only have one body. So try to imagine how you would feel if you need shoulder surgery and then cannot lift for an extended period of time.

Get yourself some bands. You can buy them for 5 bucks at ocean state job lot or order them online for similar

Br
 
ZiR RED said:
Two things.

First I totally emphasize with you.
I'm a doctoral student, and exercise is really my only outlet for stress and anxiety. If I was injured and could not train, I think I would go nuts.

That said, you need to look at this long term. I *assume* you want to continue to workout into old age, and use exercise and weight training as not only a mode to stay strong, healthy and look good, but also as a therapeutic means to reducing stress and anxiety.

If that is the case, then continuing to work through this injury and not rehabing it is like driving with the check engine light on and engine knock. Sure, you can probably squeeze another 5 or 10,000 miles out of the car, but eventually it is going to break down and cost you 5-10x as much and as long to fix.

Unfortunately, you only have one body. So try to imagine how you would feel if you need shoulder surgery and then cannot lift for an extended period of time.

Get yourself some bands. You can buy them for 5 bucks at ocean state job lot or order them online for similar

Br
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Just to point out I had 15 pounds on the dumbbells making them 25 pounds. I could go as low as 10, which feels very light. Whats the difference between bands and light weight dumbbells? I'm not trying to be smart I'm just wondering. Are my shoulders worked slightly different? I can probably go get a pair of bands later today.
 
Resistance increases as bands are stretched, and you generally have more control over the vector (direction) of the force with bands.

You could use 10 pounds, but I still feel you should be working to strengthen the fixators and stabilizers first before you work on the primary movers.

Br
 
Does this look better? Invalid Link Removed

and this is me doing seated rear delt raises
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A bit. Don't think you need so much bend in the eblow. Also, dont forget to keep your shoulder blades pinched together.
 
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