[quote]the MaxX wrote:
Congrats on being a year older!
Thanks for doing this fine civil duty to the members of T-Nation, even as you age in years!!
Anyways, here’s one or two for you.
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I have taken a very long time off of doing the bench press (flat) for a long time and just worked hard on rows and close grip declines with a powerlifter position on my chest. Though my shoulders, triceps, and DEFINITELY back have grown, my chest is lacking.
I had originally stopped doing bench press because my shoulders became too tight for boxing and jiu-jitsu. I also seem prone to ant. delt / biceps strains (I think I also might have a SLAP tear right now, but it is too soon to tell as it is not 24 post acute traumatic injury).
With all that in mind, I would like your opinion on a reintegration of chest workouts while still avoiding any problems with injuries and keeping as high a degree of shoulder flexibility as possile. I am trying to get as much power as possible while still maintaining the above parameters while still making my chest large (esp. clavicular fibers) Your thoughts?[/quote]
Here’s a post-rehabilitation progression I outlined in an old Q&A:
[quote]
You’re correct that it isn’t a good idea to jump right back into things with full range of motion and loading. I favor the following progession (although slight medications in rapidity of progression are always made based on symptoms):
Body Weight Push-up > Weighted Push-up > Cable Crossover from Low Pulley > Cable Crossover from Hip Height > Neutral Grip DB Floor Press > Neutral Grip Decline DB Press > Pronated Grip Decline DB Press > Barbell Floor Press > Decline Barbell Press > Flat DB Press > Incline DB Press > Barbell Bench Press > Barbell Incline Press > DB Military Press > Barbell Military Press/Push Press > Behind the Neck Presses
Note: Some trainees don’t even need to go as far as the end, as the cost:benefit ratio for loaded behind-the-neck exercises is way out of whack for some people post-injury.
The rationale for these progressions are:
a) The scapular and humeral stabilizers are most effective in closed chain positions (justifying the push up).
b) Impingement symptoms are most likely to be aggravated with flexion and/or abduction of the humerus beyond 90-degrees.
c) Traction (pulling the humeral head away from the glenoid fossa, as with a cable crossover) is less traumatic to the previously injured muscles than approximation (forcing the humeral head into the fossa).
d) Internal rotation (as seen with pronated grips) mechanically decreases the subacromial space, increasing the risk of re-injury.
With this progression, I like to start recovering trainees off with long eccentrics in the 6-8 rep ranges. In many cases, high-speed movements like speed benches and push jerks can be the most problematic, so I avoid these early on. It’s important to pay attention to not only how the shoulder feels during the exercise, but also what you feel in the 12 or so hours afterward. If you’re hurting, you’ve likely jumped the gun on your rehabilitation.
During this time, keep up working hard to strengthen your scapular retractors and depressors and the external rotators of your humerus. In fact, your volume on these exercises should still be greater than that of internal rotations and protractions. Ice post-exercise and don’t do too much too soon, and you’ll be back on track in no time.[/quote]
Sound good?
[quote]2)
I have a friend who can’t squat properly, and I would like to help him. When he back squats (powerlifter style) his hips round underneath him at just above parallel.
When attempting to front squat, he can’t balance at all, and seems to come crashing forward everytime due to ant. ankle tightness.
Also in regards to front squats, he loses all power and balance if he can get to parallel. If he is holding on to a power rack while trying to bodyweight squat, he just drops once he hits below parallel and doesn’t have any strength to get back up. When he drops down, the only way he can get back up is by coming up onto his toes.
I have tried to increase hamstring and lowerback flexibility while increasing core strength, but wanted your opinion.
Once again, thank you for your time, and HAPPY BIRTHDAY EC!![/quote]
Hip flexors and calves; Bulgarian Squat EQIs for the former, and loaded passive stretching on a leg press machine for the latter. He ought to also be doing a lot of abductor activaton work (e.g. mini-band sidesteps, body weight box squats with mini-bands around the knees) and single-leg movements to improve his frontal plane stability.
Thanks for the well-wishes!
