Bench & rotator cuff

[anthrax]

As I'm not the only one who fucked his rot. cuff on a bench press, let's review the movements that should be avoided when one want to preserve his rot. cuff

So, can you sort those bench movements from the more rot. cuff friendly to the not-so-friendly ?

Flat DB press
Flat BB press
Incline DB press
Incline BB press
Floor DB press
Floor BB press
Decline DB press
Decline BB press

 

[mrplunkey]

As I'm not the only one who fucked his rot. cuff on a bench press, let's review the movements that should be avoided when one want to preserve his rot. cuff

So, can you sort those bench movements from the more rot. cuff friendly to the not-so-friendly ?

Flat DB press
Flat BB press
Incline DB press
Incline BB press
Floor DB press
Floor BB press
Decline DB press
Decline BB press

Here's my 2 cents...

Decline Barbell, with a narrow-ish grip and elbows tucked close(r) to the body are the least shoulder stress.

Close(r) grip flat bench is next

Wide-Grip Barbell Bench is worse

Incline is worst (with wider grip inclines being the absolute worst)

As far as dumbells versus barbells go... for me I can take a ton of stress off my shoulders by going with a hammer grip (axis of dumbell parallell to axis of body) or in the natural position (hammer grip, but rotated outward 30-45 degrees).

Thanks,

 

[bignate73]

honestly, that list is fine, its the elbow flaring pressers who complain of rotator pain. get a ~45 degree angle (of the upper arm relative to the torso) in there and you will be fine. as for chest stimulation and those who think they have better contraction with elbows at 90 degrees, thats questionable. Since this is a compound movement, and I don't have a portable EMG or the inclination to find out...I'll just stick with form that works for moving the most weight, the safest, with the most longevity in the sport.

 

[mrzap]

As much as I hate them, the Hammer Strength iso lateral incline press is a good alternative as I could do them when my rotator was tweaked.

 

[TRUEsoldier]

I personally have no opinion on this, because I think where in your rotator your problem is? I think it more has to do with your grip, elbow flare, and for me atleast if I rotate my shoulder blades in (like pinching them together) before I begin, I have had little to no rotator problems since!!!!!

but it might just be me

Peace

 

[cwick0]

Is is a matter of benching causes all of the cuff injuries or the fact that people dont train their shoulders good enough. I suspect it is a little of both.

Ill hope to keep pressing till the day i die!

 

[AirWolf]

I've had a partially torn tendon in my right shoulder for 13 years now (SLAP lesion) and have partially dislocated my left shoulder once (strained ligaments or something)...since then I've found that anything done above your head hurts the worst (incline, military).

Lateral raises should be done to shoulder level using the hammer grip (as described in a post above...always keep your thumb pointing to the ceiling or the floor).

And do lots of shoulder rotation exercises to keep all the supporting muscles strong.

Having said all that - doing military presses and other overhead exercises haven't made my shoulders get any worse they just hurt like hell and my right shoulder will always be 10% weaker than my left.

I've been through physical therapy twice for my shoulders...but this is just my $.02

 

[curgeo]

Agree airwolf. Make sure to work the rear delts...if the front/side shoulders are way stronger than the rear delts, the imbalance could cause shoulder problems.

Bands are a great way to work the rotators.....as are simple light exercises with dumbells.

I don't ever recommend doing anything behind the neck. It's a movement that some people can do, but I don't think the gains outweigh the costs as I have said in previous posts.

Remember also that people train their shoulders along with back and chest to a degree....make sure you are not overtraining them.

Stay away from any exercise that hurts when you do it....not just shoulders, anywhere. It is a sign that you need to pick another exercise.

 

[anthrax]

Right on Curgeo !

The cause of my rot cuff injury is an imbalance between chest and lats vs rear delts