Help with the delts!!! (Recovering From an Injury) HELP!!!

[Zach Strom]

I really need some advice on some good shoulder exercises! I'm recovering from an injury that left me with 3 months of PT and the ability to do little to no upper-body work. I love military presses but am worried to re-tear the muscles I did before. (Left and Right Pectoral). any advice on the matter or exercises that would lead to less stress on the pectorals? Thanks

 

[TexasGuy]

It's tough to isolate the shoulder completely. I would not push your injury recovery. Body recomp is a marathon, albeit one made up of many sprints.

You could try front and lateral raises. Start very light to see how your pec feels. I would avoid overhead pressing for sure until you are healed.

A re-tear will only hold you back longer though. Don't push yourself.

 

[Zach Strom]

I wanna try a low volume 5x5 or 3x3 for it with low weight, maybe build back that muscle a step at a time. like military press with 25's and move up from there. opinion?

 

[TexasGuy]

It depends on how well recovered your pec is. Just go through the motion of an overhead press with no weight and feel the stretch on your pec, now imagine a loaded stretch + contraction. You could very easily re-tear a muscle.

If you are healed and simply weak, absolutely re-build with a strength based program.

Are you seeing a physical therapist or medical professional regarding the injury?

 

[Zach Strom]

I've gone back to do a review of my recovery but nothing since PT. I tried overhead with 25's and it was fine! tiny pull though but nothing drastic

 

[TexasGuy]

Feel is important but I would go by your review primarily, feel secondarily. You can be healed enough to not feel pain without being 100%, which is how re-tears happen. If the doc ok's your lifting, go for it.