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First thing...stop all pressing on conventional benches. Use the Smith Machine and Fixed machines to do your pressing. Bringing the weight off the rack is aobut 80% of the damaging movement. Also re-racking the weight is a huge factor because your muscles are already fatigued and will not support the should joint...so when you rack the weight, your shoulders have tremdous stress on them. That initial lift is the killer...you go from 0 weight to 225lbs of pressure on that joint...plus with your hands reached back over your head, it puts your shoulder in a postion for injury. Use light weight on the smith MAchine and do NO!!! flat pressing for 3 to 4 months. Do incline smith and incline hammer and that is it...no flye movements either...this motion causes great stress on the shoulder joint. From bringing the weight to the start position to finishing the movement...your hands are farthest from your body and this causes stress on the shoulder joint. So stick to LIGHT INcline and stay away from shoulder presses until things start to feel better...this should help you get started. then ICE and take some Advil right after any shoulder training. This helped me considerably...I could not even hold 135 on the flat bench it hurt so bad. Also move your grip in about 1" or so...yes your triceps will be involved in the movement more, but your chest will get worked too. MOving your hands in takes a lot of the stress off of your shoulder.
As far as shoulder exercises, I would do what ever does not cause any pain...whether it is side laterals or upright rows.
Hope this helps you guys, it helped me considerable. I also took no AAS while doing this.
If incline hurts too bad, then I would recommend seeing a doctor.
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