I have had surgery on my labrum twice, last one was about a year ago. Benching is almost impossible.
Would appreciate any tips on building the chest in size without benching - or basically without any exercise that will destroy my shoulders.
Since surgery, my focus has been on building a strong posterior chain. I have been doing some chest exercise as well as shoulders just to build strength and stability. Nothing crazy.
Thank you.
You can definitely build your chest without Bench Pressing.
I am not you, so I do not know what is uncomfortable, but I would say see how light DB bench feels. If that is out then try light flies. If they do not work hopefully someone else can chime in.
I would say keep it light and focus on hard squeezes and slow eccentrics.
One thing to keep in mind when thinking about presses is realize you do not have to do full range of motion. On incline you see a lot of BB’s not go down all the way, so if you get most of your pain there, go down only to where you are pain free.
Just do not do anything that hurts your injury, good luck and hope that helps.
[quote]Jayk wrote:
You can definitely build your chest without Bench Pressing.
I am not you, so I do not know what is uncomfortable, but I would say see how light DB bench feels. If that is out then try light flies. If they do not work hopefully someone else can chime in.
I would say keep it light and focus on hard squeezes and slow eccentrics.
One thing to keep in mind when thinking about presses is realize you do not have to do full range of motion. On incline you see a lot of BB’s not go down all the way, so if you get most of your pain there, go down only to where you are pain free.
Just do not do anything that hurts your injury, good luck and hope that helps.[/quote]
Db bench is fine actually,but I feel it mostly in my triceps even with full rom.
I have been doing db bench with cables attached to the dbs, 2 seconds eccentric 1 sec concentric. It is helping but I feel like I should be doing more or other stuff
Hammer strength machines
Try a closed chained movement like a push up and push up variants.
DB squeeze press comes to mind also.
You might have to run some combinations to really get it to grow. Maybe something like a Hammer Press (like Badger suggested) followed by a squeeze press and some sort of flye (whatever is manageable) back to back. Keep the playing with the exercise order to see what fits for you.
Good luck!
Neutral grip DB press or arnold press.
Have you seen a physical therapist? Have you been put on any restrictions? Are you doing anything to improve your post surgery mobility? What did you do to tear your labrum twice (if you’re able to nail it down to specific events)?
I’ve had 2 surgerys on the same shoulder to repair a torn labrum its a bitch. Benching and OHP will take a while. Im 6 months from my last surgery and benching at 25% of my last healthy max. I’ve been trying some new things and here is what has worked for me.
Right now Im running the GVT 10x10 with my lifts at 25% my shoulder is feeling much better and stronger