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  • Posted On: 06-04-19, 5:41 pm (EDT) #1

    Shoulder Dislocation

    June 4, 2019, 5:41 pm

    Hi Scott, 

     

    I dislocated my shoulder in January. I can move it fine now without pain the only thing is now and again i feel a slight twinge but i assume its still healing. I've been working my shoulders in the gym regularly and have trained them on the machines now instead of free weights to give me a little more support. The issue i have is my chest. I can work my shoulders no problem, in fact, since i've been concerntrating on building the muscle back up my shoulder workouts have been KILLER! 

     

    I work each muscle group around twice per week. My problem is working my chest as I dont want to lift too heavey incase I dislocate my shoulder again as its only happend once and I'd prefer to keep it that way. Do you have any training suggestions for this? At the moment my chest workouts are limited to very light bench press machine and push ups from my knees.

     

    I usually do reps of 8 and moderatley heavy weight - would you think lighter weight and more reps would be more beneficial for my chest? 

     

    Thanks!!

  • Posted On: 07-09-19, 6:09 am (EDT) #2

    Shoulder Dislocation

    July 9, 2019, 6:09 am
    Posted by: davidjames951

    Hi Scott, 

     

    I dislocated my shoulder in January. I can move it fine now without pain the only thing is now and again i feel a slight twinge but i assume its still healing. I've been working my shoulders in the gym regularly and have trained them on the machines now instead of free weights to give me a little more support. The issue i have is my chest. I can work my shoulders no problem, in fact, since i've been concerntrating on building the muscle back up my shoulder workouts have been KILLER! 

     

    I work each muscle group around twice per week. My problem is working my chest as I dont want to lift too heavey incase I dislocate my shoulder again as its only happend once and I'd prefer to keep it that way. Do you have any training suggestions for this? At the moment my chest workouts are limited to very light bench press machine and push ups from my knees.

     

    I usually do reps of 8 and moderatley heavy weight - would you think lighter weight and more reps would be more beneficial for my chest? 

     

    Thanks!!

    @davidjames951 If you are going to go with lighter weight, try a mixture of not only high reps, but also reps where you spend more time under tension. So that could mean things like 3 second negative, 1 - 2 second pause and then even a 3 second concentric too. That will make even light weight feel SUPER heavy!

     

    Also make sure you're doing a really good shoulder warm-up, as long as the warm-ups won't cause any issues for your shoulder.

     

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