Beginner Chest

[sidda]

I'm sure u guys have heard all this before but ill ask it anyway.

I'm a beginner and i want to build my chest, as well as shoulders etc. Problem is i have very weak shoulders, i can partially dislocate them at will and my collar bone moves when there is too much strain on it. Do u guys have any tips on how to build chest without putting too much strain on shoulders?
( I need to build my shoulders as well, but I have to be more careful.)


Does the dumbell press put less strain on shoulders?

 

[gjohnson5]

I'm sure u guys have heard all this before but ill ask it anyway.

I'm a beginner and i want to build my chest, as well as shoulders etc. Problem is i have very weak shoulders, i can partially dislocate them at will and my collar bone moves when there is too much strain on it. Do u guys have any tips on how to build chest without putting too much strain on shoulders?
( I need to build my shoulders as well, but I have to be more careful.)


Does the dumbell press put less strain on shoulders?

Start with lighter weights and build up
I would say for you , yes, use dumbells...

Some people like to angle (supinate) the dumbells somewhat to relieve stress on the shoulder

There's some Charles Glass videos on this topic
http://webcast.bodybuilding.com/fitshow/glasscut/glasscut3.wmv

 

[DaveTSI]

i would do alot of accessory movements to strengthen all of your stabilizer muscles around the shoulders and chest. if those are strong your shoulders should stay healthy and in place much better.

 

[SaiBoT]

Both posts great advices, follow them and you will do fine.

 

[fortunatesun]

Work on strengthening your triceps and lats. It's these two groups + shoulders that are activated the most when pressing. Sharing the burden will help take the stress off your shoulders.

It would also be a good idea to learn how to execute a bench press properly if you don't know already. There's a good sticky in the Powerlifting forum. Distributing and moving the weight of the bar correctly and doing things like not flaring your elbows on the way down will help to safeguard your shoulders.

My opinion is that you shouldn't be afraid to directly exercise the shoulders to help your bench. You can choose high rep exercises that will give you your needed strength without blowing them out using heavy weights. Two good ones that come to mind are Bradford Presses and Seated Dumbell Cleans:

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EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

 

[Blane]

go to a physical therapist and tell them your goals.

 

[goin on 4T]

I have/had shoulder issues just get some deca! JK
Don't go all the way down to your chest and that will releave a lot of presure on the shoulder joints.

 

[fortunatesun]

This video just arrived in today's weekly elitefts newsletter:

HOW TO BENCH PRESS AND ADD MUSCLE WITHOUT WRECKING YOUR SHOULDERS



Covers the important points and has a section at the end on how to give a good spot.

 

[ximor]

im glad i watched this.