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training chest with minimum shoulder involvement?

Posted: Fri Sep 13, 2013 3:49 pm
by matthewmccaw
I have posted before about shoulder injurys, just recently through different mri scans ...the last one with dye injected Iv found I have a labral tear from 6 to 9 oclock and displacement of the humeral head, that's on my left shoulder with my right apparently going the same way. I have a bone out of place in my lumber spine, a bad knee and a few other injurys. Iv been told not to do anymore weight training but its what I love. increasingly I can do less an less exercises but I need to be able to train my chest so what im looking for are some exercises that are light on the shoulders not including things like elevated press ups or any type of flys (flys cause some of the most discomfort) THANKS!

Re: training chest with minimum shoulder involvement?

Posted: Sat Sep 14, 2013 3:53 pm
by ephs
flys should be lighter on the shoulders, but you said that they are uncomfortable for you.

what about very low weight and high reps at bench press?

Re: training chest with minimum shoulder involvement?

Posted: Sat Sep 14, 2013 9:48 pm
by Matt Z
I'm not familiar with you condition, so can't offer specific advice. However, I have read that individuals with shoulder issues often do better pressing with their elbows tucked in close to the body, rather than flared out to the sides. For example, you may find neutral-grip dumbbell bench presses more comfortable than wide-grip barbell bench presses.

You could also try pin presses if poor shoulder mobility limits your ROM. These would be preferable to ordinary partials, since the pins would prevent you from accidentally lowering the barbell too far.

Re: training chest with minimum shoulder involvement?

Posted: Sun Sep 15, 2013 10:56 am
by Stephen Johnson
@matthewmccaw:

The primary function of the chest muscles is to move the shoulder joint in various ways. If you have a serious shoulder problem, an effective chest workout will be impossible.

You should try to correct the shoulder problem rather than risk aggravating it with exercise. A talk with a sports-oriented doctor is in order here.

Re: training chest with minimum shoulder involvement?

Posted: Mon Sep 16, 2013 9:19 am
by Ironman
When you have an injury like that, you have to let it heal.

Re: training chest with minimum shoulder involvement?

Posted: Sat Sep 21, 2013 7:49 am
by Jungledoc
Agree with the 2 posts above. Also, a good physical therapist could be of great value.