Alternative Overhead Movements, Injured Shoulder

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

40+ competitive PL’er here. Been dealing with a nagging shoulder injury for months now. Standard grip pressing is excruciating and I have no strength. Been hammering squats and deads with whatever upper body I can muster. If i do a 3 way strong band stretch throughout my sessions I can usually get through upper body pretty well. BP and overheads are out right now though.

I’ve found I can bench with the Swiss bar ok and will prob start throwing in some chains on a Swiss floor press this week. I’m going to try Swiss bar overheads, neutral grip DB presses and some seated pin presses too. Just seeing what works to get some activation/strength back.

Any other suggestions for overhead stuff I might try? May see an ortho if relief doesn’t come soon although it’s prob a waste of time. Probably arthritis/tendinitis of shoulder or bicep tendon from squatting and mixed grip deads. Need to increase (ok…start) more rehab work at home too.

Thanks

2

Look up the Diesel crew shoulder rehab protocol. You should feel a noticeable difference within a couple weeks.

3

It’s hard to say what will or won’t bother you personally, but I’d try landline presses. It’s not a pure overhead movement, but its a decent replacement for people who can’t get totally overhead without pain. Tony Gentilcore goes over form cues and variations in detail in the second half of this article: http://www.T-Nation.com/free_online_article/most_recent/the_truth_about_overhead_pressing. Other than that, machine presses, partial ROM stuff, or chain/ band overhead pressing is worth looking into.

As for bench substitutions: neutral grip benching (DB or Swiss bar), neutral floor pressing, board pressing, decline close grip benching, and reverse grip benching may or may not work.