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Not able to do overhead movement’s/best exercises for shoulder mass?

Rouxdog

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Bum shoulder for six months plus. Can’t do any overhead pressing movements. Any ideas on the best exercises are entire routine for shoulder mass.? As of now doing upright rows, laterals, around the worlds , front raises etc
 

That Guy

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You said for 6+ months. I'm not prying and don't want to know personal details. But if it's a frozen shoulder thing that you can work on getting full range of motion, look up physical therapy exercises. Stay light until you get the full range of motion. If it's more of a permanent thing, you may not be able to build certain shoulder muscles. Stick with what you're doing.
 

Rouxdog

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You said for 6+ months. I'm not prying and don't want to know personal details. But if it's a frozen shoulder thing that you can work on getting full range of motion, look up physical therapy exercises. Stay light until you get the full range of motion. If it's more of a permanent thing, you may not be able to build certain shoulder muscles. Stick with what you're doing.
It’s looking like it may be permanent. It’s better than it was in the past but istiil can’t do shoulder presses on that side with anything but super light weight. No other shoulder movements bother it so I can work all parts of the shoulder. Just wondering what exercises might be most effective.
 

Livingcanvas

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Rear delt flys, cable Y raises, side laterals with cable or DB, front raises, upright rows. You don't really need ohp for bodybuilding purposes. Hell, most of Meadows programs don't have or barely have any overhead type movements. He uses 90% side and rear laterals
 

EpicFlash

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Bum shoulder for six months plus. Can’t do any overhead pressing movements. Any ideas on the best exercises are entire routine for shoulder mass.? As of now doing upright rows, laterals, around the worlds , front raises etc
Have had similar issues on and off for years.
Try this…. Use a plate loaded shoulder press machine. Sit facing backwards (so your face is to the backrest)and lower the seat. Use lighter weight… maybe start with a 45 a side. Press one side at a time. Either alternating or isolated each side(my preference is isolated each arm separately) you will be able to really get the load of the machine where the shoulder pain is less noticeable. It should feel almost like an extreme incline bench movement but it totally isolates delts. And take each side to failure. It may look goofy but has been a go to exercise for me and I usually do it after the shoulders are pre exhausted. You can tweak the angle you press by leaning forward or slightly back and also laterally slightly….
 

mmaphd

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Lu raises, band pullaparts, reverse fly with down 45* motion, upright rows.

What is your actual diagnosis for your shoulder?
 

CaffeineandKilos

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Does anyone here ever go to a PT when they have an injury? Lol I'm lucky enough to be married to one so I don't. But a bum shoulder for 6 months, your shoulder could be in absolute tatters and doing whatever you are doing could be making things worse.
 

psauce

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I've got two fake shoulders. One is essentially a replacement (hemiarthroplasty). The other is a real fucking mess and required the glenoid to be re-constructed and a new socket to be made grafting bone and taking connective tissue with it (latarjet procedure).

The rehab is long and painful for both, and six months is likely an under-estimate until you get something *approximating* the normal use of your arm back. Seriously, you fight for every half-angle of degree of motion in every direction. I can remember the day that I was able to put my hand in my back pocket -- the friction held it there to stretch one of the heads of the deltoid and it felt so good that I was reminded of the Arnold "in the gym I am cumming all the time" thing.

The short answer is, overhead pressing is not a necessity. This is the blessing and the curse of the shoulder -- the anatomy is so complicated that there's about a million ways to damage it, but there's an equal number of ways to train it. You've got cables, machines, incline bench pressing (bar and dumbbell), bodybuilding approach that separate the heads of the delt into primary movers... getting or keeping strong shoulders will not be a problem.

I don't know the status of your shoulder or the cause of the impairment, but my two cents (that may be worth ignoring)... your focus from now on is shoulder health. Everything else comes second. Flexibility and the strength of the rotator cuff -- to protect the actual structure of the joint -- is what you need to be asking about. Get a PT and pay out of pocket if you have to... it'll be the best money you ever spend.
 

tejascardinal

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Those side, rear, and front raises are going to be your bread and butter.

You should definitely look into getting an MRI to see the extent of the damage so you can better address the issue. It would be the best thing to do moving forward, that is if you want to continue bodybuilding.
 
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