Shoulder impingmemt :
-Do internal and external rotator cuff cable flys
-most men work on mirror muscles as beginners which over time can lead to over developed chest compared to underdeveloped back particularly rear delts and traps (causing your tighter chest to pull your shoukder forward and internally rotate it. If youve become imbalanced work your upper back and rear delt twice as much as your chest to pull your shoulders back into place
- barbell bench press put your shoulders in an unnatural position making you more prone to shoulder injurey( ive switched completely to dumbell presses only for bench and havent had issues since.)
-barbell overhead press is another one that forces torque on to your shoulder joints in akward angles ( I found switching to viking press or if you want to do dumbells hold them with a neutral grip. I even like sitting sides at a Smith machine and just ripping out nice and slow heavy one handed over head presses.
Seated overhead press- the seated over head press is horrible for the shoulder joint because your back being pressed against the bench doesn't allow for full scapulae rotation (scapulohumeral rhythm.) Leading to all the tension being placed on the rotator cuff.
Bench press- going too low can put your shoulders into a riskier extention placing more stress on your labrun, anterior shoulder capsule and long head bicep tendon. Floor presses or just not going too deep can help avoid this.
Elbow tendinitis:
Golfer elbow: avoid hyper outer rotation of the wrist and forearm usually caused by exercises like cable rope face pulls and wide grip barbell curls. You have your elbows nornal range of motion but applying perpendicular torque on the joint creating varus stress.
Tennis elbow- hyper inward rotation of wrist and forearms for things like upwrite row, or any wide grip rows variation. Ive found switching to neutral grip makes all the difference. Other then the joints normal range of motion you are again creating perpendicular torque on the joint only inward leading to vagus stress .
-Do internal and external rotator cuff cable flys
-most men work on mirror muscles as beginners which over time can lead to over developed chest compared to underdeveloped back particularly rear delts and traps (causing your tighter chest to pull your shoukder forward and internally rotate it. If youve become imbalanced work your upper back and rear delt twice as much as your chest to pull your shoulders back into place
- barbell bench press put your shoulders in an unnatural position making you more prone to shoulder injurey( ive switched completely to dumbell presses only for bench and havent had issues since.)
-barbell overhead press is another one that forces torque on to your shoulder joints in akward angles ( I found switching to viking press or if you want to do dumbells hold them with a neutral grip. I even like sitting sides at a Smith machine and just ripping out nice and slow heavy one handed over head presses.
Seated overhead press- the seated over head press is horrible for the shoulder joint because your back being pressed against the bench doesn't allow for full scapulae rotation (scapulohumeral rhythm.) Leading to all the tension being placed on the rotator cuff.
Bench press- going too low can put your shoulders into a riskier extention placing more stress on your labrun, anterior shoulder capsule and long head bicep tendon. Floor presses or just not going too deep can help avoid this.
Elbow tendinitis:
Golfer elbow: avoid hyper outer rotation of the wrist and forearm usually caused by exercises like cable rope face pulls and wide grip barbell curls. You have your elbows nornal range of motion but applying perpendicular torque on the joint creating varus stress.
Tennis elbow- hyper inward rotation of wrist and forearms for things like upwrite row, or any wide grip rows variation. Ive found switching to neutral grip makes all the difference. Other then the joints normal range of motion you are again creating perpendicular torque on the joint only inward leading to vagus stress .
