Best chest exersises with injured shoulder?

[telewacker]

I'm recovering from tendonitis in my left shoulder AC joint. I've been doing pushups as my only chest excersise with very minor discomfort. Benching with BB is out. What else can I do while recovering? I'm maybe 80-90% recovered but still some pain in certain planes of motion.

 

[Sp2.0]

I like the hex press. It seems to put less strain on my shoulder.

 

[telewacker]

I like the hex press. It seems to put less strain on my shoulder.

Very slight, tolerable discomfort doing these so I will add them to my workout. Thanks.

 

[Catch_Dee]

Why risk it when its not fully recovered? More time off weights if you fuck it up more.

Just saying.

 

[telewacker]

Why risk it when its not fully recovered? More time off weights if you fuck it up more.

Just saying.

I hear ya. It is fine for most movements, just certain motions still hurt a bit. Nothing like it was though, and I've been doing pushups all along. I have a PT appointment tomorrow and I'll see what they say.

 

[Ironlord]

I had a slight tear in my AC joint, left side.. Bothered me for over 3 months on chest and delt exercises.

Went to physio, lots of ART, acupuncture, etc....

Then I stopped doing heavy ass bb rows, as they were cycled out of my program... And surprise... All healed up...

I couldn't even do push-ups when injured...

 

[telewacker]

I had a slight tear in my AC joint, left side.. Bothered me for over 3 months on chest and delt exercises.

Went to physio, lots of ART, acupuncture, etc....

Then I stopped doing heavy ass bb rows, as they were cycled out of my program... And surprise... All healed up...

I couldn't even do push-ups when injured...

Dumb question maybe but what is ART?

 

[Ironlord]

Active release therapy... Hurts like a bitch but works well...

They dig into your muscle starting at an insertion point, and then move you through a full ROM... While they press deep into the tissue..

 

[Test_Subject]

I guess it depends on the nature of your shoulder injury, but I have a shitty shoulder and weighted chest dips feel great. They seem to stretch out the shoulder joint really well.

Just stop as soon as you feel any pain at all.

 

[Gymjunkie70]

I would say stay light and stick with dumbells and hammer strength until fully recovered.Dont let the ego get the best of you and hurt yourself worse.I had a torn shoulder labrum and couldn't do upper body for six months.Don't let that happen to you cause it's fucking terrible

 

[Dr JIM]

I'm recovering from tendonitis in my left shoulder AC joint. I've been doing pushups as my only chest excersise with very minor discomfort. Benching with BB is out. What else can I do while recovering? I'm maybe 80-90% recovered but still some pain in certain planes of motion.

WO knowing the underlying pathology it's difficult suggest tendonitis specific therapy.

However since a certain degree of mechanical compression at the A-C joint is responsible in a majority of patients, I'd strongly advise you avoid those movements which involve above the head PUSHING exercises

Such exercises include, yet are not limited to, military presses!!!, and incline benches especially with a BARBELL.

Dumbell exercises are somewhat different, and are reasonably well tolerated by many folk, bc they typically allow the tendon to be rotated AWAY from the site on compression within the AC joint.

Nonetheless, the ABSENCE of pain is your best guide as to which exercises are best, or worst, for YOUR condition, but take any exercise related worsening seriously, less risk tearing the tendon or your rotator cuff!

JIM

 

[InsertBroName]

Active release is the way to go with tendonitis and strains for sure. I strained my left peck a year ago, two visits and I was back at it. Sadly now I'm recovering from shoulder surgery. Just take it slow

 

[atomictime]

I would until my injuries are fully recovered to start training a specific muscle group.

 

[Demondosage]

Partial reps on all pressing, pushups and machines with elbows tucked in close to ribs

 

[Thickneck]

narrow grip or neutral grip