I was doing heavy lifting on bench during Tuesday's works out. On my last rep of my 3rd set, I hurt my shoulder. It hurt all the way from the collar bone down the front of my shoulder. I finished my workout that day. I went back Thursday and did another chest workout with dumbbells. It didn't hurt too bad until Saturday, but only around my collar bone. It's actually swollen. I have no idea what the damage is. I'll be going to the doctor on Tuesday to find out.
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She says the movie looks dumb; you suddenly agree. She tests you with a little attitude; you apologize for nothing.
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Shoulder injury during bench
- Thread starter Mavrick
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San Jose California said:
The point is to get some feedback. I haven't worked out anything that would require me to use my shoulders. I'm going to the doctor today at 2pm. I'm a little pissed because I've found a passion that I truly enjoy and now I can't even do it because of an injury. I'm worried the doctor will tell me to take four weeks off.
Quagmire911
Master Don Juan
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The PA said I've torn the ligament that holds the collar bone in place and it's basically out of socket. Looks like I'll be out of commission for a while.
I'm going to an orthopedic doctor as soon as they get me an appointment. Hopefully I won't need surgery.
This sucks!
I'm going to an orthopedic doctor as soon as they get me an appointment. Hopefully I won't need surgery.
This sucks!
What's the best way to handle this? I can't work out. Well, I can do legs, but that's not what I'm aiming for as far as the total package. I'm thinking about going back to 3 meals a day and save may money on all those supplements. What's the point of taking them if I can't workout?
Quiksilver
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There's plenty of other aspects of physical fitness available for you to improve on, as I discovered for myself after my injury 
Flexibility
-take up yoga
-do 30-60min of slow stretching every day
Speed
-work on your 40 time
-build your anaerobic threshold with sprints
Endurance
-Weighted cardio
-Sled pulling
Balance/Agility
-there's plenty of sport specific drills for increasing standing/moving balance and agility.
--
What's more, doing a combo of these things will speed recovery and when you return, you'll be stronger than when you left off.
Flexibility
-take up yoga
-do 30-60min of slow stretching every day
Speed
-work on your 40 time
-build your anaerobic threshold with sprints
Endurance
-Weighted cardio
-Sled pulling
Balance/Agility
-there's plenty of sport specific drills for increasing standing/moving balance and agility.
--
What's more, doing a combo of these things will speed recovery and when you return, you'll be stronger than when you left off.
http://www.exrx.net/Lists/PowerExercises.html
Ok, look at all the exercises under "Plyometrics". Easiest one to do is the Staircase since you only need stairs to be able to do that (you can remove jumping off the box part if you don't have a box). Ideally you can just throw in the Staircase before or after running.
Box Jumps, Stair Jumps, and Broomstick Twist (you can substitute something else for broomstick...like maybe a hockey stick) are all great at increasing strength and adding muscle mass.
You can also do a Jumping Jack-Push Up combo where you do a jumping jack (http://www.exrx.net/Aerobic/Exercises/JumpingJack.html) and when you come back to the original standing position of jumping jack, you immediately go down and do a push up. Again, this works great because it burns calories (the faster you do the jumping jack the better) and increases strength (from doing the push up).
What you could do is do bunch of staircase or box jumps, find an incline hill and ride your bike all the way to the top as fast as possible, do some jumping jacks-push up combo OR more box jumps, and RUN down the hill with you OFF the bike (and of course, hold the bike in your hands but don't sit and ride it...get the picture?). Do that for a couple of times in a session and see if you can find a way to make it more intensive.
There is definitely tons of stuff you can do to stay in shape. It's just a matter of finding what it is that you wouldn't mind doing.
Ok, look at all the exercises under "Plyometrics". Easiest one to do is the Staircase since you only need stairs to be able to do that (you can remove jumping off the box part if you don't have a box). Ideally you can just throw in the Staircase before or after running.
Box Jumps, Stair Jumps, and Broomstick Twist (you can substitute something else for broomstick...like maybe a hockey stick) are all great at increasing strength and adding muscle mass.
You can also do a Jumping Jack-Push Up combo where you do a jumping jack (http://www.exrx.net/Aerobic/Exercises/JumpingJack.html) and when you come back to the original standing position of jumping jack, you immediately go down and do a push up. Again, this works great because it burns calories (the faster you do the jumping jack the better) and increases strength (from doing the push up).
What you could do is do bunch of staircase or box jumps, find an incline hill and ride your bike all the way to the top as fast as possible, do some jumping jacks-push up combo OR more box jumps, and RUN down the hill with you OFF the bike (and of course, hold the bike in your hands but don't sit and ride it...get the picture?). Do that for a couple of times in a session and see if you can find a way to make it more intensive.
There is definitely tons of stuff you can do to stay in shape. It's just a matter of finding what it is that you wouldn't mind doing.
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I'm going to assume you were doing a flat barbell bench press.
If you haven't been instructed by an experienced powerlifter, they can be quite hazardous. When you get back into it,properly research how to perform an arched back powerlifting press.
If you haven't been instructed by an experienced powerlifter, they can be quite hazardous. When you get back into it,properly research how to perform an arched back powerlifting press.
So that you can lift heavy weight without injury. You won't be able to hold a safe set-up for max effort on a decline bench and you won't be able to lift as much weight. So you better learn to do a powerlifting bench or stick to incline for the heavy stuff. The incline bench uses more of the pec anyway.Mavrick said:
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yeah flat benching can be pretty dangerous if your going heavy with incorrect form. Check out the post i made in the vault about benching correctly.
You also can probably still train and make gains, what exercises cause you pain?
You also can probably still train and make gains, what exercises cause you pain?
EFFORT said:
I can't do anything that requires shoulder work. Yesterday I worked, biceps, triceps, legs, back, and abs. I'll do this twice a week until I can start working my shoulders again.
So, that means no chest, back, or shoulder workouts.
Warboss Alex
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People freak out when they can't train upper body, but the fact is, if your legs grow so will the rest of you. Seen plenty of people with a big upper body and small legs, but no-one with big legs and a small upper body.
Follow the advice re: bench form. If you're looking for chest hypertrophy, the flat bench done safely isn't really a great chest builder anyway.
Follow the advice re: bench form. If you're looking for chest hypertrophy, the flat bench done safely isn't really a great chest builder anyway.
yeah thank god you didn't tear a pec or anything. You could possibly do a modified 10x10 routine
Monday
Leg Press 10x10
Wed
Curl 10x10
then a tricep movement that doesn't hurt shoulder in the least bit 10x10
ab work
Friday
Leg Press 10x10
Use the same weight for each set, add 5lbs each week, you can also use a 3sec tut for each rep.
Do this for the 4weeks keep cals high etc, you'll probably see some good gains.
Monday
Leg Press 10x10
Wed
Curl 10x10
then a tricep movement that doesn't hurt shoulder in the least bit 10x10
ab work
Friday
Leg Press 10x10
Use the same weight for each set, add 5lbs each week, you can also use a 3sec tut for each rep.
Do this for the 4weeks keep cals high etc, you'll probably see some good gains.
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