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  • 06-09-17, 7:03 pm (EDT)

    Need help with chest exercise ROM

    June 9, 2017, 7:03 pm

    Hi have been training for 2 years and can dumbbell press 95,s on the floor! With my elbows tucked in and with an arched back with shoulder blades back!! The reason i have been doing it on the floor is because i have heard that letting my eblows go behind the plane of the body is bad for the rotator cuffs! But now i have learned that it isin't true if you use proper form and that it will only injure you if you flare your elbows and failing to retract your scapula! 

    SO HOW! can i safely switch without taring a pec (i have an torn pec minor and i don't really know why but i got it before doing chest on the floor) or getting injured! But a physical therapist told me to stop at 90 and do it on the floor?!?! and should i also do dumbbell flyes on a bench with a big range! Please help!

  • 06-10-17, 6:27 am (EDT)

    Need help with chest exercise ROM

    June 10, 2017, 6:27 am
    Posted by: AnderJackop

    Hi have been training for 2 years and can dumbbell press 95,s on the floor! With my elbows tucked in and with an arched back with shoulder blades back!! The reason i have been doing it on the floor is because i have heard that letting my eblows go behind the plane of the body is bad for the rotator cuffs! But now i have learned that it isin't true if you use proper form and that it will only injure you if you flare your elbows and failing to retract your scapula! 

    SO HOW! can i safely switch without taring a pec (i have an torn pec minor and i don't really know why but i got it before doing chest on the floor) or getting injured! But a physical therapist told me to stop at 90 and do it on the floor?!?! and should i also do dumbbell flyes on a bench with a big range! Please help!

    First off, dumbell chest press is much better for the shoulders than barbell as it allows each shoulder to move in their preferred plane of movement. Very few people have both shoulders move perfectly the same. A barbell forces the shoulders to follow the stronger side's plane of movement.

     

    As long as you gradually work up to 95Lb dumbells on a bench, you will be fine. You can not start at this amount as your chest and shoulders have not adapted to the deeper stretch attained when not pressing from the floor. Take it slow and steady and never push more than you feel comfortable. Make sure as the chest and shoulders warm up from doing your initial sets you gently stretch them.

     

    Muscle strains and rotator cuff damage from benching occur when you have bad form, lift more than you really can/should, don't increase the weight gradually, and don't warm up the area with some initial high-rep warm-up sets.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 06-10-17, 8:55 am (EDT)

    Need help with chest exercise ROM

    June 10, 2017, 8:55 am

    ok thanks should i start with maybe 70% of my normal weight

  • 06-11-17, 1:22 am (EDT)

    Need help with chest exercise ROM

    June 11, 2017, 1:22 am
    Posted by: AnderJackop

    ok thanks should i start with maybe 70% of my normal weight

    60%-70% is probably a good start and see how it feels. You can then try to add either 2.5 or 5 Lbs (depending on the DB increments you have access to) each week.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

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