posted Fri, 12/20/2013 - 05:19
1057
Upper Chest help
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I need some help. I am realizing that my upper chest is lagging behind the rest of my upper body in developing. I am pretty sure the reason is because I can't hit it as hard as other body parts due to injury. Then I thought, maybe I just need different exercises to work around the injury.
I've had a minor labrum tear and a slight fray on my rotator cuff.. I can workout without pain with the exception of Incline press. I can do them pain free but have to keep the weight lower. The second I feel pain, I rack it and drop weight. I'm not risking it.
So, what exercise can I do, or how should I adjust volume to help? Should I hit it multiple times a week. Whatever suggestions.. I'm all ears (or eyes)
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I would lighten the weight and still work barbell and dumbell inclines. When you drop the bar to your chest really bring it down slowly and focus on the negative each time. This should give you a nice pump and that's what you are after. You dont need big weights to get a good pump. Also I'd work in some incline dumbell flys. Be nice, slow and methodical as you pretend to hug a gigantic tree. You only need to work out your chest once or twice a week. Just make sure you are getting the pump every time.
Thanks. Would you recommend 10+ reps 4 sets or keep it to 3 sets?
Great info +1. I have a tear in my left shoulder and have been struggling to find good upper chest exercises and methods. I'll give this all a try. Thanks!
I have torn BOTH of my Rotator Cuffs in the past 3 years, Mate. (My left in 2010 and the right 7 months later and the recovery process SUCKED).
When I eventually got back into the gym I too discovered that Incline Presses, even on the Smith Machine put too much stress on the rotator cuffs. And as we all know inclines are a stable for building upper chest.
FOR ME, I turned to Dumbbells. I started using and working with LIGHT Dumbbell Incline Presses, WITH AN UNDERSTANDING SPOTTER TO HELP KEEP ME SAFE. (A MUST to protect you from yourself at times). A spotter who understood my injuries and was ready to grab the dumbbells from me when needed, no matter what I, 'Thought', I could do.
Working out with 20-25lb dumbbells MAY suck when everyone else is warming up with 55+lbs on the same exercise, but let's be honest, our workouts are for US and NOT for them. We're the ones that walk around with the benefits and pride in our efforts and we're also the ones that have to deal with our injuries when our egos push us to far.
Incline Dumbbell Presses do work, but keep the weights at a range that YOU can comfortably handle and deal with, Mate.
Great info as well +1. I'll try this out as well. Thanks.