Quote:
Originally Posted by WildBillyT
Jake,
After giving this some thought, here's some stuff for you to think about.
From my experience, flat barbell bench and pull ups will aggravate a shoulder injury. You may want to stay away from those for a little while, until you strengthen your weak area.
For strengthing your shoulders safetly you will need some dumbbells. The free movement will allow you to perform reps more naturally and can help you get reps done that normally would be painful.
A basic blast-off style might be good for you. 4 sets, 12,10,8,6.
Are you looking for legs as well or just upper body at this time?
I am surprised you are doing pull ups. They were painful when I was rehabbing my shoulder.
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You are right, the flat barbell bench is very uncomfortable for my shoulder, but my orthopedist said it was fine so I continue to do it. I think I will switch to freeweights though. Nothing really hurts per se, but certain things are uncomfortable. For example, most things that require my arms to be directly above my head (as if I were reaching towards the sky) are uncomfortable. This is what my orthopedist suggested I stay away from.
To be honest, the one thing that really made my shoulder feel great, was when I went rowing on the Potomac in April. It was seriously tiring because my upper body hadn't been worked out in months, but the next morning, my shoulder felt great. I may have to pick up a rowing machine for my back exercises. The rest I guess I will have to make do with dumbbells.
so here, would this be a sufficient workout for now:
(chest)
Bench press
Incline bench
Butterfly
(arms)
Bicep Curl
Tricep extension
(shoulders and back)
Pull ups (possibly a rowing machine soon too)
front raises
shoulder shrugs
some other various physical therapy exercises once I get my hands on some elastic bands
I also do some situps for my abs and running for my legs so I am not worried about those areas. What do you guys think?