posted Thu, 04/14/2016 - 17:17
2205
dumbbell shoulder press...
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For a long time my shoulder was injured. I couldn't do seated dumbbell press, so I worked around it. For the last couple months I have been able to press without pain. Not sure what changed, but I am going with it.
My questions are, what kind of rep range are you guys doing, and what kind of weight? Is heavy and low reps a bad idea for shoulders?
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I like both heavy and doing lighter pump work ...i like to change it up ...sometimes all straight sets of heavy ...sometimes all supersets dropsets and volume for pump and somtimes a good mix of both when things get stagnant i mix it up muscle confusion is key ...as for injuries i usually gradually work up with lighter weight over a period of time strengthening the ligaments and tendons tell i can safely lift heavy again
I do 60-70 lbs Arnold press for the last 5 years and I am pleased with the result. It works on shoulder, back and bicep muscle. You can do it at home if you have dumbbells.
70lb Arnold press is beastly, bro. Maybe one day...
TryHarder007Heavy is better but for getting over an injury stay light. I'm 4weeks out from stage and still doing either standing military or Db press heavy. Usually work into 2heavy sets of 4-6 rep range.
Take it slow! Trust me got any hammer strength machines? Plate load those and just really work your way up slowly to 100% from the injury!
Also TAKE LOTS of time to warm up trust me before I get into working sets of my heavy exercise I am ding high db press, bands, and stretching the shoulders for about 15minutes!
Thnx for the feedback. No hammer shoulder machine in my gym. Limited to dumb bells and smith. It also doesn't hurt to go deep, I just didn't know if it was bad regardless.
Thanks for the input. The worst part is I never have a spotter, so I have to be smart. I really like working shoulders, so I'm happy to just be moving weight again.
Do you guys drop your elbows past 90, or stop? Thanks.
that changes from person to person. depends on your shoulder mobility. i personally go just slightly below 90. some guys take it way deeper, but i cant or i end up with shoulder pain. do what feels comfortable.
bigmurphIm recovering from a ruptured bicep and shoulders are one of my lifts that I have to be careful with. I listen to my body and even though im lifting nowhere near what I was i feel im getting a decent workout with the weight it can handle with higher reps. My goal is to do this until my arm can handle the higher weight and then I will lower my reps. Im hitting 15x4sets at 25 lbs thats all my bad arm can handle and even that hurts. So I just reccomend to go into it easy until your comfortable with the heavier weight.
Good luck and good gains brother
if your coming off a shoulder injury dont rush it. doesnt mean it needs to be super light or anything. rep range of 8-12, even as high as 15 or 20 can really get a good pump going. you can do things that will make the weight feel heavier, but not put as much stress on the shoulder. examples would be slowing the rep speed down, both on eccentric or concentric. a 1 second contraction with a solid squeeze at the top followed by a 4 second negative will allow you to work the muscle more with lighter weight. another way is the slow down both the pushing part of the rep as well as the negative, you will need to go much lighter, 3 seconds each direction will have your shoulders burning. dennis james does alot of work like that, TUT (time under tension), with ultra slow reps.
another way to get more bang for your buck is save db shoulder press til the end of your workout when the delts are already fairly fatigued. you wont need to use as much weight and will still be able to really work the muscle.
just things that i have done to work around injuries in the past. hope it helps.