Flies instead of dips for 5x5 single factor?

[djeclipse]

I have a friend that has had a shoulder injury and he can't do dips, will incline flies be a good substitute or are the dips the best thing for the program.

Also, my left shoulder is starting to get sore with I mvoe it at certain angles, I wonder if this is from the introduction of the dips to the workout.

 

[Madcow2]

Drop the dips. It's not core to the program. Flies are near worthless IMO. You'll get more out of getting home faster and eating sooner that bother with that crap.

 

[Guinness5.0]

Flyes are not a good move for a hurt shoulder. SUre you use less weight but your shoulder is at a much weaker postion from a leverage standpoint.

If dips hurt, either don't do 'em or do 'em shallower.

Do you warm up thouroughly before you do movements that heavily involve shoulders? If not you may find that you don't need to change anything once you start warming up properly.

 

[36drew]

The whole point of the dips is for tricep work, not chest. Substitute lying tricep extensions instead.

 

[djeclipse]

Ok, I'll tell him to leave out the dips instead fo replacing them with flies.

As for myself, I don't feel any pain when doing dips, it's just come on in the past few days. come to think about it the only time I felt pain while doing an exercise was while doing wide grip chins (palms facing out).

I don;t really warm up the shoulders before doing shoulder movements. Just one set with the bar for shoulder press and that's about it.

Thanks for the replies.

 

[Guinness5.0]

I avhe never had shoulder problems other tehn when I used to do uproght rows. I always do windmills with a 5-10 pound plate and I think it's been very helpful.

basically, you just hold the plate and rotate your arm, holding it straight, to the fornt several times (8-10). Then do 'em backwards, then switch arms. you could do both arms but I feel silly swinging both arms around at the same time It takes like 30 seconds and I'm telling you it will help a lot, especially when your strength starts to climb.

 

[djeclipse]

I avhe never had shoulder problems other tehn when I used to do uproght rows. I always do windmills with a 5-10 pound plate and I think it's been very helpful.

basically, you just hold the plate and rotate your arm, holding it straight, to the fornt several times (8-10). Then do 'em backwards, then switch arms. you could do both arms but I feel silly swinging both arms around at the same time It takes like 30 seconds and I'm telling you it will help a lot, especially when your strength starts to climb.

Ya, I used to do these all the time before working shoulders. I will start doing them again before every workout, thanks for the reminder.

 

[musketeer]

Dips could be replaced by pushups wth relatively narrow hand spacing. I'd rather do that for 5 sets of 20 say, than absoultely nothing. Remember that dips and pushups are oviously the only "closed chain" ecercises for the pectorals, and I think that it's important to keep one of them in there because they allow the chest to work in a more compound way that involves the whole bodychain.

 

[djeclipse]

Dips could be replaced by pushups wth relatively narrow hand spacing. I'd rather do that for 5 sets of 20 say, than absoultely nothing. Remember that dips and pushups are oviously the only "closed chain" ecercises for the pectorals, and I think that it's important to keep one of them in there because they allow the chest to work in a more compound way that involves the whole bodychain.

That is a great idea! I will let him know. How close do you think he should go? Thumbs touching or a little wider?

 

[musketeer]

That is a great idea! I will let him know. How close do you think he should go? Thumbs touching or a little wider?

Perhaps more like 14inches between thumbs - so not wide like a bench press but not close as a close grip bench.

 

[Anthrax Invasion]

G5, windmills huh? Is that all you do for your RCs? Do you do 'em before or after your pushing movements? Hell, when do you do them? M/F around benching, or around OHPing too?