Guys with Shoulder injuries (Rotator Cuff). How do you work your chest?

[OMEGA]

Machines for Presses to use predetermned groove.
Cable flys as well is possible

also from now on try doing light shoulders after chest, instead of having a shoulder day then a chest day

 

[van_wilder]

Ok, there's some good advice here.... speaking personally from ALOT of experience:

1) First and foremost, always get an MRI (and X-rays) to find out exactly what's causing the problem...otherwise, you'll be spinning your wheels. Different injuries require different courses of action.

2) Avoid any barbell bench presses... use dumbbells as a substitute. You shouldn't be sacrificing much in the way of gains/results.

3) Do stretches for 5-10 minutes several times a day. There is debate as to whether or not you should do considerable stretching right before a workout, but some light stretching is a good idea, or at least 10-15 minutes on a bike to get the blood flowing.
You can do a search on-line for some good shoulder, neck, & upper back stretches. Very important to keep the muscles in these areas limber otherwise you're opening yourself up to injury.

4) While experiencing pain, ice for 10 minutes several times a day. Very good to keep inflammation down.

5) SEE A CHIROPRACTOR - This has made a HUGE HUGE difference for me. People will disagree, but for me, there's no question that seeing a chiro regularly has greatly reduced my shoulder/neck pain and prevented it from happening. Neither a physical therapist nor an orthopedic surgeon could do what my chiro did.

6) Low-dose deca will help throughout a cycle; expressly for joint support, keep the dosage low (200mg/wk or less). Anything more than that and you're actually negating the joint benefits. Also remember that when you stop the deca, the pain will always inevitably come back.

7) For "maintenance", it's a good idea to take OTC stuff such as glucosamine / chondroitin, EFA's, and maybe even gelatin. You'll have to take then for months or longer to notice any effects, but it could be worth it.

Final notes: Forget the cortisone shots, you'll become dependent on them to the point where they no longer work in relieving pain, plus they weaken the joints and tissues. Use surgery as a very last resort. Do the stretches religiously, ice, use smarter/proper techniques at the gym, and if you're in alot of pain, skip the gym for a few days or longer if necessary. It's a hard concept to swallow but would you rather skip a week or a few months later down the road?

Good luck!

Exellent advice! Take your MRI to your Chiro and make sure he does ART - night and day for me - could barely sleep on my shoulder 1 year ago nevermind bench press. Today I'm back to hitting heavy chest and shoulder dumbell presses!
VW

 

[TrenAman]

As stated before in an earlier thread of mine, I have an impengment in my right shoulder on the rotator cuff. I'm on GH, and deca to help lube the joints, and I'm trying to rehab it without surgery. It is absolutely bugging the shit out of me. I haven't even tried to work my shoulders, but what's bugging me more is that I can't get a good chest workout in. I know how common this injury is, so I figured I could get some advice from you guys on how ya'll worked the chest through this type of injury. I don't intend on any hardcore workout, but I HAVE to get something in to keep from losing the mass I have left in my chest. Any suggestions?

<-- torn labrium. Flat bench was all I could do. I ended up getting surgey, recovered nicly but now my should I had surgery on is so much bigger than my "good shoulder". I look like a guy who has been in prison with that 1 big arm.. if you know what i mean. No one notices unl;ess I tell them then theyn notice, anyhow, good luck!

 

[paradox]

I had a clavical resection. I basically avoid heavy flat bench like the plague. My chest routine, involves DB'S and light decline.

 

[NickyE3]

torn labrum here, 3 screws in right shoulder from 4 hours of surgery

barbells suck
I do cable flies all the time
we have a dip/tricep press machine in my gym that works good

right shoulder is actually alot stronger than left, i have bad shoulders genetically.

 

[TrenAman]

torn labrum here, 3 screws in right shoulder from 4 hours of surgery

barbells suck
I do cable flies all the time
we have a dip/tricep press machine in my gym that works good

right shoulder is actually alot stronger than left, i have bad shoulders genetically.

Yeah man, I tore mine up too, funny how the repaired shoulder is so much stronger than the "good" shoulder, haha

 

[NickyE3]

Yeah man, I tore mine up too, funny how the repaired shoulder is so much stronger than the "good" shoulder, haha

ya that aint no bullshit

while doing db military presses my "good" shoulder gets fatigued quicker than the one that got operated on

i just wish i could throw a baseball like i used to. all the physical therapy in the world couldnt allow me to throw a baseball like I used to

 

[Twoguns]

I struggled with problems in my right RC for 8 years. I trained around it and basically avoided any exercise that hurt. Eventually every upper body exercise hurt. I broke down and had surgery. It worked relatively well. I had my other shoulder operated on 18 months later. I'm still recovering. The most recent surgery the doc had to cut off bone spurs on the end of my clavicle.

My advice would first have your doctor inject cortisone. It didn't help me but it might work a miracle for you. That's much better than the surgery option.

Good lord, NO CORTISONE, that shit will melt the muscles off of your bone. Temporary fix and will set you back. corticosteroid = catabolic steroid.

 

[cranny]

Ok, there's some good advice here.... speaking personally from ALOT of experience:

1) First and foremost, always get an MRI (and X-rays) to find out exactly what's causing the problem...otherwise, you'll be spinning your wheels. Different injuries require different courses of action.

2) Avoid any barbell bench presses... use dumbbells as a substitute. You shouldn't be sacrificing much in the way of gains/results.

3) Do stretches for 5-10 minutes several times a day. There is debate as to whether or not you should do considerable stretching right before a workout, but some light stretching is a good idea, or at least 10-15 minutes on a bike to get the blood flowing.
You can do a search on-line for some good shoulder, neck, & upper back stretches. Very important to keep the muscles in these areas limber otherwise you're opening yourself up to injury.

4) While experiencing pain, ice for 10 minutes several times a day. Very good to keep inflammation down.

5) SEE A CHIROPRACTOR - This has made a HUGE HUGE difference for me. People will disagree, but for me, there's no question that seeing a chiro regularly has greatly reduced my shoulder/neck pain and prevented it from happening. Neither a physical therapist nor an orthopedic surgeon could do what my chiro did.

6) Low-dose deca will help throughout a cycle; expressly for joint support, keep the dosage low (200mg/wk or less). Anything more than that and you're actually negating the joint benefits. Also remember that when you stop the deca, the pain will always inevitably come back.

7) For "maintenance", it's a good idea to take OTC stuff such as glucosamine / chondroitin, EFA's, and maybe even gelatin. You'll have to take then for months or longer to notice any effects, but it could be worth it.

Final notes: Forget the cortisone shots, you'll become dependent on them to the point where they no longer work in relieving pain, plus they weaken the joints and tissues. Use surgery as a very last resort. Do the stretches religiously, ice, use smarter/proper techniques at the gym, and if you're in alot of pain, skip the gym for a few days or longer if necessary. It's a hard concept to swallow but would you rather skip a week or a few months later down the road?

Good luck!

This is excellent advice, especially about the ice. IMO deca is great for the pain. But I'm not a big fan of it b/c you're only masking the pain and could potentialy damage the shoulder even worse by not feeling anything. I would get an MRI to help find out exactly what is going on. Then take 8 wks. minimum off from back, shoulders, and chest. Tough to do I know(I had to do it before b/c of this) but your shoulder needs time time to heal. Start back using light weight and gradually work up to significant weight. As far as chest, dumbells are the only way to go IMO w/ this type of injury. It allows you to position your arms in a way that a straight bar will not. Ice and rest bro.

 

[Twoguns]

I had a clavical resection. I basically avoid heavy flat bench like the plague. My chest routine, involves DB'S and light decline.

me too, but I do everything almost 100% after 5 years.