mass building without presses

[catch.wrestler]

Hi,

Due to shoulder problems, I cant really do any type of presses. At least not unless it is really light. A example is I can use 25 or 30lb dumbells and do dumbells presses but I cant really go over that. Same goes with shoulder presses. Any good exercises I can do without doing presses that will build good mass?

 

[JDid23]

Hi,

Due to shoulder problems, I cant really do any type of presses. At least not unless it is really light. A example is I can use 25 or 30lb dumbells and do dumbells presses but I cant really go over that. Same goes with shoulder presses. Any good exercises I can do without doing presses that will build good mass?

well if you're talking about shoulders, you can do front and side raises to hit diff parts of your shoulder... i would imagine that dips would be too hard on your shoulders too

here are some exercises

Shoulder Exercise Menu


EDIT: i was thinking more about shoulders.... bench, squats, deadlifts, rows are all perfect for building mass.

 

[future]

The best shoulder training I have done is with laterals and front raises along with slow rep shrugs.

 

[dabuffguy]

Can you atleast use the machines?

 

[slimjim1985]

Thats a tough one. I was told by my docs not to do overhead shoulder presses whether it be with barbell or dumbells. Being stubborn as I am, I did the rehabilitation for my shoulder and started light with presses and gradually moved up. The trick is to concentrate working the small muscle groups in the shoulder, scapula area. This is done with extremely light weight like 2-6 lbs. It will help your rotator cuff if thats the problem. But I'm no doctor nor do i know what is your problem, so thats my 2 cents

 

[SaiBoT]

High pulls, upright rows, lateral raises, front raises etc

But if you could give us some more information regarding your shoulder problems, maybe we could give some solid advice.

 

[catch.wrestler]

High pulls, upright rows, lateral raises, front raises etc

But if you could give us some more information regarding your shoulder problems, maybe we could give some solid advice.

Basically I've had impingement problems with the accompanied Bursitis and tendinitis in my shoulder since my early 20's (I'm 37 now). I've had 3 cortisone shots in my shoulder in the last 2 years due to it. Right now I am on Celebrex and that seems to be working ok and was my last resort before a operation (which I have no desire to get). Basically I cant do heavy bench presses or overhead presses at all. I know that these exercises are what everyone says to do to build mass in your chest and shoulders. So I'm wondering if there are other types of good mass building exercises besides those two.

 

[dabuffguy]

Basically I've had impingement problems with the accompanied Bursitis and tendinitis in my shoulder since my early 20's (I'm 37 now). I've had 3 cortisone shots in my shoulder in the last 2 years due to it. Right now I am on Celebrex and that seems to be working ok and was my last resort before a operation (which I have no desire to get). Basically I cant do heavy bench presses or overhead presses at all. I know that these exercises are what everyone says to do to build mass in your chest and shoulders. So I'm wondering if there are other types of good mass building exercises besides those two.

Not relly, no.

there are arm raises for shoulders, and flies for pressing, but these are far behind in terms of producing good results for muscle growth and won't get you very far.

If I were you I'd just get corrective surgery bro.

Coritizone is shit and weakens your tendons and ligaments, although a fantastic anti inflammatory and pain killer.

 

[zedhed]

Yeah Im right there with you except Im an middle age fucker too.
So try bent over bbl rows, inverted rows, pull ups and chin ups. Also I do 60° incline presses. I cant go too heavy but am working my way up. You also might try push ups at various angles. For me 2 steps up on the stairs works pretty good.
You really have to just expermint and see what dosnt hurt you.
Also go to dieselcrew.com and check out their shoulder rehab work. It works if your work it.
Good luck, Oh I also agree. You would be best off to get it fixed. I will when I have the funds. Had my right side messed up 4 yrs ago-torn rotator and detached labrum. Better then ever now.

 

[SaiBoT]

Ah ok now you are talking! My workout partner used to have some issues with his shoulders and he was scared shitless because is mother has bursitis, so here is what we did!

Specific rotator cuff exercises

A solid stretch routine for shoulder, chest and lats ( all these stretches help reliefing the pain and make the joint more flexible, which in turn increase the range of motion)

Massage therapy

As for exercises we did pre-exhausting raises going as heavy as possible for high rep sets with slow negatives, upright rows with rest pause, light press work some heavy press with limited rom like bench press lockouts, db shoulder press till 90 degree between upper arm and forearm, shrugs, lat pulldown and row exercises with scapula retraction exercises are important because they too help with release, relief ad flexibility.

You should always workout with the idea that you must not feel pain there, that is related with that condition.

This link helped alot to understand how we could work to get past it and what we did was kinda rehab and prehab, which is more important than just work around the probem.

Subacromial bursitis - Wikipedia, the free encyclopedia

If you want i can put a rotator cuff, stretches, exercises routine together for you just send me a pm.

Ps: I'm no doc, but on some issues i got a bit of understanding.

 

[artificialaspirations]

I feel like I might be in the same boat. I'v ehad the surgery, torn rotator and labrum 9 months out. I was feeling better a month ago, but the heavy weights have it aching again. I can do presses but need to back off for a while. I am just hoping it is temporary healing pain and not damaged again. FUCK I wish I had never injured it. I used to be good at bench and might not be able to anymore or it may keep me from being competitive if I tried competing. Right when my squats and deads are coming up too...

 

[catch.wrestler]

Right now my shoulder is doing ok. I did lighter DB presses on Tuesday and it's a little ache today. I'll start doing my rotator cuff exercises again. Usually what happens is if I push it too hard, it flares up and it's difficult to get the flareups back down. It's hard to not work it too hard because I'm always trying to push myself (as everyone should be).

 

[zedhed]

Guyz, you gots to give your bod some time to heal thats just all there is to it. You can push it to a point but after that point youre just gonna re-injure it. Take some time off, rest the shoulders up for awhile and then come back at it but slowly. If you do this you will be good to go. If you push it too hard youre gonna fuck it all over again.

 

[Unit 2005]

Go and get physio on that shoulder. I had alot of problems but physiotherapy sorted me right out.

 

[uamaverick]

I injured my left shoulder big time three years ago, and it forced me out of lifting weights completely. I have a subluxation to this day, but through doing several months of physical therapy, I have gotten it to a level where I no longer have any pain even while doing military presses, dumbbell presses, etc. Bursitis and tendonitis are different problems of course, but my tendons had gotten so weak that my shoulder was basically just flopping around inadvertently all day.

It might be worth it to look into a 4 week PT program, either on your own or through a certified physical therapist. I ended up doing my PT on my own, just using the same motions as what the PT instructed me to do, and I did that for almost 2 months before starting back on the weights.

The only thing about my shoulder now is some mornings it feels a little tight, almost like I need somebody to push down on my clavicle hard, and when I do lat pulldowns I don't let the weight pull my arms all the way back up. Other than that, I can do heavy BB and DB presses, bench, front raises, and lateral raises. I never have pain on any of these lifts anymore.

As previously stated, cortisone is a pathetic answer to any joint or tendon problems. I used to have bad wrist problems as well, and cortisone was suggested to me, but I decided to dedicate PT time to that as well, and no longer have issues.

I hope you can find an answer to your pain, as I know how debilitating it is. I still do PT warmups for my shoulder before I start lifting on shoulder days, I'm that OCD about it.

 

[Unit 2005]

My shoulder problems have been sorted out by physiotherapy. Usually slight muscle imbalances cause the majority of bodybuilding injuries, its pretty common, so my physio tells me.

 

[slimjim1985]

just jump back on your rotator cuff exercises originally taught to you by your PT. Give it time with those exercises even how humiliating it might be to your ego. suck it up and you'll be back and working hard.