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Originally Posted by ForemanRules
So you do no direct shoulder work now???
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Originally Posted by Dale Mabry
Yeah, none of that is direct shoulder work, I imagine they would eventually get out of proportion. For me I know they would. Why can't you do any, even light, overhead pressing? You could prolly do front raise, lateral raise, rear delt raise to nail all 3 heads I s'pose, but I can't see an effective shoulder program without overhead pressing. Maybe if you did light overhead pressing your shoulder would eventually build up strength for the movement. I would rather do 10lbs presses than not be able to do it at all. So wtf is wrong with your left shoulder?
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Originally Posted by CowPimp
Be more specific about the issue with your shoulder. I'm also recovering from an issue, but I just slowly added weight over the course of several weeks. I started around 15 rep sets, moved to 10 for a while, and now I can do 5-7 if I make absolutely sure I keep my form on point.
You may also consider some exercises to increase the integrity of the shoulder capsule. Rotator cuff stuff is a good idea. |
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Originally Posted by Dale Mabry
Yeah, none of that is direct shoulder work, I imagine they would eventually get out of proportion. For me I know they would. Why can't you do any, even light, overhead pressing? You could prolly do front raise, lateral raise, rear delt raise to nail all 3 heads I s'pose, but I can't see an effective shoulder program without overhead pressing. Maybe if you did light overhead pressing your shoulder would eventually build up strength for the movement. I would rather do 10lbs presses than not be able to do it at all. So wtf is wrong with your left shoulder?
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Originally Posted by CowPimp
You should also consider DB overhead presses with a hammer grip. Sometimes this helps reduce the strain on the shoulder capsule.
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Originally Posted by Squaggleboggin
I've also been thinking about adding stuff for the rotator, but it annoys me doing those dumb band exercises haha.
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Originally Posted by dougnukem
This would probably be the best route to go as far as overhead presses, IMO.
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Originally Posted by dougnukem
There are plenty of rotator exercises that don't involve rubber bands.
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Originally Posted by Squaggleboggin
Does anyone know how these would differently involve the muscles of the shoulder? I can't seem to find anything specific on how they work the shoulder in comparison to other presses (as in which deltoids are hit).
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Originally Posted by Squaggleboggin
True, but it still bugs me for some reason doing exercises with tiny amounts of weight (as I'm assuming most of these do). I've already injured myself in gym class - I'd hate to get injured using a 5lb dumbbell or something. That would really annoy me.
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Originally Posted by dougnukem
I know by doing them hammer style with the movement more towards the front of your shoulders, you decrease the distance your elbows are flared out during the movement. I read on another thread recently how this come into play as far as lessening the strain on the shoulder joint. I'll see if I can find it.
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Originally Posted by dougnukem
Then use a can of soup or something at home. The exercises can be done while your watching TV, or when you get up in the morning, or whenever. It's not really a matter of doing a significant amount of weight, but just exercising the area all together.
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Originally Posted by Squaggleboggin
Well said. It's not because of ego or something like that (I work out at home, so no one to even be embarrassed in front of), it just seems like it would really annoy me... Thanks for the idea. I'll probably use it.
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Originally Posted by CowPimp
Believe me, I feel your pain. There is something annoying about doing panzy ass shoulder rehab work. However, I know I have to do it, so I do it.
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Originally Posted by Squaggleboggin
Exactly. Which exercises do you do? I was thinking of things like YTAs and maybe some internal and external rotation stuff (arm at 90° with elbow at side, rotate in towards stomach and out towards side). Maybe some flexion and abduction work would be a good idea as well.
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Originally Posted by CowPimp
I just run through the gamut of shoulder articulations: flexion, extension, external and internal rotation, and abduction. I then follow up with another movement like maybe face pulls, lateral raises, etc.
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