What's your favorite chest exercises for bad shoulders?

[Zombpacalypse]

I’m just getting back to the gym after a prolonged recovery from a torn labrum. So far it’s been a very humbling process and requires I check my ego at the door. Even light weight (just the bar on bench press) pinches the shit out of my shoulder some days. I work out in my garage so equipment is limited. I’ll list what I have in regards to weight lifting below. Any advice on how to get a nice titty pump without killing my shoulders will be greatly appreciated. Any equipment that wouldn’t break the bank, lemme know.

Power rack
Flat/incline bench
Straight barbells with weights
Dumbbells
Pullup bars
Dip bar thingies
Shake weight
Ghetto overhead cable pully that uses plates for weight.

P. S. Wish I had this HGH immediately post surgery.

 

[propionate]

Bench press but don’t go all the way down. Use a block, a shoulder saver or just spotto press

Tempos, go nice and slow and force the contraction

Isometrics, think holding a plate between your hands at arms length

Stretching between sets

Using less rom, listed again b/c it’ll really help. Do what you can and do your Pt and soon you’ll be back. Goodluck on recovery my man, shoulder injuries suck

 

[Beetlejuice]

I did the same thing a little over a year ago. Light weight DB press/ incline and cables helped a lot working my way back up

 

[Tony_Parks]

Dumbbells with palms parallel to chest and bench press with a slingshot.

 

[Bearslovecheese]

Going through Phys Therapy for my biceps rupture repair and the PT is all about not bringing elbows past the body on chest work. Or behind the body on pulling exercises. I will admit, not going behind the body on chest REALLY saves pressure in my AC joint. I hate not getting that full contraction as much as anybody, but I don’t want to hurt anything again and neither do you. So if restricting ROM on exercises is what it takes to not overstress those body parts, then fuck it. And fuck anybody else and their ego if they try to bring up that you’re not touching your chest.

 

[Thatdude1776]

I tore my labrum and I am meeting with a surgeon tomorrow. I tore it like 3 years ago now and I am just finally getting surgery since its beginning to affect daily life for me. Im bummed cause I’m mid cycle but it has to get fixed. Im going to stay on through the surgery and just try to maintain. Im hoping I’m not down for too long from it.

 

[FixerUpper]

Eliminating barbell pressing movements will likely be something you’ll need to do. At least, I wouldn’t suggest doing them anytime soon. It’s extremely common for those with a history of labral tears to find that barbell pressing just isn’t a viable option for them anymore. The internal rotation required to do a barbell bench/incline is definitely risky and uncomfortable for many post labral tear recovery.

Dumbbell presses with a NEUTRAL grip are typically what replaces barbell benching in this situation. The neutral grip is crucial for keeping the shoulder from internally rotating. And as always, focus on keeping your shoulders tucked back and down when pressing. Keep the weights light for now. Focus on form and figuring out which exercises don’t exacerbate your shoulder issues.

 

[Bearslovecheese]

To piggyback on what FixerUpper said, if your gym is progressive in any way perhaps you can get them to order a bar like:

https://www.roguefitness.com/rogue-...jKhRuAaq9h3UiUJjaqGVg9GOK0eLiGLMaAugBEALw_wcB

Or a similar alternative. Multiple grips presented in a neutral (or mostly) grip which can allow you to continue working with a bar. But yes, dumbells will allow you individual path deviation side to side so that your repaired shoulder can path its own specific way.

 

[Zombpacalypse]

Thanks for all the advice everyone. I’m going to try a little bit of all this advice and might just join a gym for some machine work to hit chest while my shoulder and stabilizers catch up with PT.

@“Thatdude1776” I wish you the best with your upcoming surgery. The only advice I have is to take the pain medication on a regular schedule before the nerve block wears off. You don’t wanna be playing catch up that’s for sure. All in all the surgery wasn’t horrible. Knowing what I know now I wish I was on hgh and trt dose test while recovering.

 

[Thatdude1776]

Zombpacalypse" pid='55770' dateline='1559612188:

Thanks for all the advice everyone. I’m going to try a little bit of all this advice and might just join a gym for some machine work to hit chest while my shoulder and stabilizers catch up with PT.

@“Thatdude1776” I wish you the best with your upcoming surgery. The only advice I have is to take the pain medication on a regular schedule before the nerve block wears off. You don’t wanna be playing catch up that’s for sure. All in all the surgery wasn’t horrible. Knowing what I know now I wish I was on hgh and trt dose test while recovering.

That is excellent to hear that you would run hgh and gear cause I’m running 5iu a day and plan on continuing my blast through the recovery.

 

[Vinyard14]

Check out the Shoulder Saver pad from EliteFTS. It helped me a lot when my shoulder was fucked up.

https://www.elitefts.com/eliteftstm-shoulder-saver-pad.html

 

[Bulking_on_broccoli]

I stick to dumbbells. I feel like it allows a better range of motion and allows me to position my shoulder in the most comfortable way possible. You’re kinda stuck when using a barbell.

 

[Zombpacalypse]

@“Vinyard14”

Thanks for the heads up on that shoulder saver. Just bought one on Amazon.

 

[alphaproject]

Try a machine or bench for the “decline” bench. I didn’t realise one of the machines we got is made for that… my shoulders didn’t feel taxed at all.