Train After Recovery From Rotator Cuff Injury

Bigger Stronger Leaner Injuries and Rehab
1

Hi all,
Hoping I can get advice from other forum members.
Six months ago, I had an injury to my supraspinatus muscle due to poor bench pressing form (over span of many years, unknowingly I would round my shoulders when pressing bar up…finally the rotator cuff just gave out).

I had several sessions with my chiropractor (who is also my personal trainer) and was started on a rehab program that eliminated benching, dips, pull ups, etc. Instead, I focused more on lower body work and shoulder rehab. Gradually, I started incorporating more strength training exercises for back, bi’s, tri’s and continued with shoulder rehab work.

My shoulder now feels OK enough to start bench pressing light dumbells. Here’s my issue. All the while that I’ve been able to work my other body parts for the past six months, I’ve not been able to work my chest. As I am regaining muscle mass and definition in the rest of my body, my chest (due to six months of no training) is still quite noticeably undeveloped in comparison to the rest of the body.

How can I bring my chest up to par with the rest of my body, given that it has not been worked out to any measurable degree for so long?

Thanks to anyone who can help out.

2

hey man, good job on the recoverey, that was ballsy.

3

Congrats on the recovery… I would honestly take Larry10 advice and be happy ur lifting again. Try and think back to how shitty it felt not be able to lift anything appreciate the fact that ur benching again. That’s what I do

4

I would stick with dbells for benching but do not neglect your RC. Think of it as Pre-hab, rotator cuffs have a high recurrence of injury because many athletes focus on the bigger muscles (pecs and delts) and stop their RC strengthening program if they are not supervised. Good luck and stay healthy.