lucidblue
New member
I've gotten most of my new workout nailed down. I'm going to give WalkingBeast's training a shot with lower weight like he suggested. Originally, I was going to do chest/triceps same day. I gave this a try yesterday as Day 1 of my workout. Since I've started working out more actively, I've had a high school shoulder injury flare up. I've been doing rotator rehab exercises and haven't had much of a problem is several months. However, I've had to keep my shoulder and chest workouts light. My chest is extremely weak compared to the rest of my body because of this. The plan for my new workout was do the following on chest/triceps day:
Incline DB Bench 6x12
Decline Bench 6x12 (switching up from flat bench, b/c I've been doing that for awhile).
Close Grip Bench 3x12
Overhead Extensions 3x12
Tricep Pushdowns w/ Vbar 3x12
This didn't work too well for me. I had to make the weight extremely light on the DB inclines, to do the 6 sets, but I felt fine. I tried the decline bench for the first time and couldn't even do the bar. So, I tried assisted dips instead and could do them, but wasn't really feeling it in my chest that much. Within a couple sets my shoulder was irritating me.
Close grip bench has never been a problem for me, so that worked well. Then I tried overhead extensions.... well, that really bugged my shoulder. Should that be bothering the shoulder? My original shoulder injury was on an overhead shot in tennis, so I'm wondering if that is why overhead extensions irritated it last night (I may just go back to skull crushers). Finally, I moved on to tricep pushdowns (always a part of my workout) and my damn shoulder starts popping. It never does that with pushdowns.
I'm definitely going to separate chest and triceps into different days. Might put triceps with back and biceps with chest....
BIG QUESTION:
What lifts can I do to really get my chest stronger without this shoulder irritation?
Apologize for long story, but wanted to give background.
Incline DB Bench 6x12
Decline Bench 6x12 (switching up from flat bench, b/c I've been doing that for awhile).
Close Grip Bench 3x12
Overhead Extensions 3x12
Tricep Pushdowns w/ Vbar 3x12
This didn't work too well for me. I had to make the weight extremely light on the DB inclines, to do the 6 sets, but I felt fine. I tried the decline bench for the first time and couldn't even do the bar. So, I tried assisted dips instead and could do them, but wasn't really feeling it in my chest that much. Within a couple sets my shoulder was irritating me.
Close grip bench has never been a problem for me, so that worked well. Then I tried overhead extensions.... well, that really bugged my shoulder. Should that be bothering the shoulder? My original shoulder injury was on an overhead shot in tennis, so I'm wondering if that is why overhead extensions irritated it last night (I may just go back to skull crushers). Finally, I moved on to tricep pushdowns (always a part of my workout) and my damn shoulder starts popping. It never does that with pushdowns.
I'm definitely going to separate chest and triceps into different days. Might put triceps with back and biceps with chest....
BIG QUESTION:
What lifts can I do to really get my chest stronger without this shoulder irritation?
Apologize for long story, but wanted to give background.