rotator cuffs??

[Ramcononer]

Any way I can get titanium ones put in so theynever hurt and my bench will go up..lol....anyway it sux having a hurt rotator cuff..

btw I was joking about this.

My real question is how can I strenthen them so I can continue to bench?

 

[The Shadow]

Inner rotations...outer rotations and cuban presses....

Stand up with dbells in hands - as if you were in the bottom position of a dp press..upper arms parallel to the ground. Rotate slowly until forearms are parallel with the ground and palms are facing down....return to starting position

rinse lather repeat


Lie on bench on side - upper arm on side db in hand palm facing forward...rotate until palm is facing down


2 sets of each per week will keep them strong..start light and increase weight when you can.


Save the Cuban Presses for later

 

[BiggT]

Also, do you know what caused the rotator cuff issues? Do you flare your elbows when you bench, or bench excessively wide?

 

[The Shadow]

or....does the bar drift to feet or head when fatiguing on flat bench??

 

[TheOak84]

can sleeping on ur delt fuck it up

 

[BiggT]

can sleeping on ur delt fuck it up

Absolutely

 

[TheOak84]

thats exaclty my fuckin problem...

i guess i gota start sleeping on my back

 

[Devastation]

do light rotator cuff work i.e, the gauntlet or cuff complex movements everyday. start with 5 lbs then work up to 10 lbs after a few weeks or a month. ice your shoulder 3 x's a day. bench in a loose bench shirt. quit doing back squats and start doing safety bar squats. use a medium band and stretch the rotator cuff by using the band for traction and try and legnthen the rotator cuff. do that before and after your training sessions. use mild doses of an anti-inflammatory (ibruprofin) as needed. all of these things will help

 

[Ramcononer]

I actually hurt it in a fight...was at a bar started brawlin we both fell and I tried catching my self with my left arm as we BOTH fell...that was it..I do bench wide NOW as it hurts way less..I can only do minimum weight on the flat bench cuz of it..but I can still do Inclines with no problems..I now only do inclines as my main bench...I cant go near a decline or dips either. my numbers are as follows
Incline db press...100lbs each hand for about 4...I havent maxed yet
Incline bb press like 245 for 1 or 2 with good form
I usually set with 80's and 90's on dumbell press
almost 23 years old
192lbs
14%bf
5'10"

Any way thanks for all the help. K around...the way its suppossed to be used on this freakin board!