Shoulder Roatator Exercise Suggestions - Ausbb

patterson · 16-03-2010, 10:43 AM

Hi guys,
Just wanting to know what exercise you do for strengthen your rotators? Been having pain through my right arm when doing bench press and my chiropractor suggested to build my rotators.
Llew

AndyMitchell · 16-03-2010, 02:17 PM

How much pulling compared to your pushing do you do throughout the week? %
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patterson · 16-03-2010, 03:07 PM

Rotation of three workouts at the moment...

Mon:
Bench press bar - 5setsx5reps
Incline (free weights) 2x8
Pushups till Fail 3 times
Bent over rows 2x6 to my chest and 2x6 to my groin
Squats 5x5

Wed:
Shoulder press 5x5
Side lateral raises 2x8
Rear lateral raises 2x8 each arm
Delt raises 2x8
Deadlifts 3x10
Shrugs 2x8 side the front

Fri:
Squats 5x5
Lunges 2x8
Bicep curls- 3x6
Hammer curls 3x6
Skull crushers 3x6
Tricep Pull downs 3x6

So percentage wise I think that's pretty good?
Tues and Thurs I have football training which includes heavy cardio and abs workouts so I don't do any of them in my own time.

I can feel an uncomfortable feeling when doing shoulder press but it certainly doesn't hold me back. When bench pressing however it is painful and I'm loosing strength. I honestly think it came from pushing to hard with the skull crushers and moving the weight out further onto the shoulder instead of the tricep.

AndyMitchell · 16-03-2010, 05:26 PM

It appears to me to be an emphasis on pushing here.
Either way there is a lot movement around the shoulder happening.

Pay more attention the the shoulder blades, pullups, rows, deadlift, shurgs, farmers walks, layoff the pushing completly for a while.

Don't do any prehab just yet it can usually create more trouble.

Build the muscleture between the scapula, upper back and shoulder first.
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Fadi · 17-03-2010, 10:59 AM

Quote:

Originally Posted by Gaucheharbor

Hi guys,
Just wanting to know what exercise you do for strengthen your rotators? Been having pain through my right arm when doing bench press and my chiropractor suggested to build my rotators.
Llew

Here you go Champion: http://ausbb.com/bodybuilding-traini...ator-cuff.html

Fadi.

patterson · 17-03-2010, 05:12 PM

Perfect! Exactly what I was after!!!!
Thanks Fadi

patterson · 17-03-2010, 05:23 PM

All that aside Fadi what are your thoughts on my training program? Sat or Sun I generally go rock climbing on top of that.

Fadi · 17-03-2010, 09:11 PM

Quote:

Originally Posted by Gaucheharbor

All that aside Fadi what are your thoughts on my training program? Sat or Sun I generally go rock climbing on top of that.

Have you got a link to your training Gauche?

Fadi.

patterson · 18-03-2010, 09:53 AM

no i just put the basic routine above. I'll get my training and diet up though. Allot has changed since I found this place.

16-03-2010, 10:43 AM	#1 (permalink)
patterson Active Member Join Date: Oct 2009 Gender: Posts: 1,219	Shoulder Roatator Exercise Suggestions Hi guys, Just wanting to know what exercise you do for strengthen your rotators? Been having pain through my right arm when doing bench press and my chiropractor suggested to build my rotators. Llew

16-03-2010, 02:17 PM	#2 (permalink)
AndyMitchell Active Member Join Date: Nov 2009 Location: As close as the restraining order allows Gender: Posts: 3,104	How much pulling compared to your pushing do you do throughout the week? % Posted via Mobile Device __________________ as long as you keep doing what you're doing, you're going to keep getting what you're getting.

16-03-2010, 05:26 PM	#4 (permalink)
AndyMitchell Active Member Join Date: Nov 2009 Location: As close as the restraining order allows Gender: Posts: 3,104	It appears to me to be an emphasis on pushing here. Either way there is a lot movement around the shoulder happening. Pay more attention the the shoulder blades, pullups, rows, deadlift, shurgs, farmers walks, layoff the pushing completly for a while. Don't do any prehab just yet it can usually create more trouble. Build the muscleture between the scapula, upper back and shoulder first. Posted via Mobile Device __________________ as long as you keep doing what you're doing, you're going to keep getting what you're getting.

16-03-2010, 03:07 PM	#3 (permalink)
patterson Active Member Join Date: Oct 2009 Gender: Posts: 1,219	Rotation of three workouts at the moment... Mon: Bench press bar - 5setsx5reps Incline (free weights) 2x8 Pushups till Fail 3 times Bent over rows 2x6 to my chest and 2x6 to my groin Squats 5x5 Wed: Shoulder press 5x5 Side lateral raises 2x8 Rear lateral raises 2x8 each arm Delt raises 2x8 Deadlifts 3x10 Shrugs 2x8 side the front Fri: Squats 5x5 Lunges 2x8 Bicep curls- 3x6 Hammer curls 3x6 Skull crushers 3x6 Tricep Pull downs 3x6 So percentage wise I think that's pretty good? Tues and Thurs I have football training which includes heavy cardio and abs workouts so I don't do any of them in my own time. I can feel an uncomfortable feeling when doing shoulder press but it certainly doesn't hold me back. When bench pressing however it is painful and I'm loosing strength. I honestly think it came from pushing to hard with the skull crushers and moving the weight out further onto the shoulder instead of the tricep.

17-03-2010, 05:12 PM	#6 (permalink)
patterson Active Member Join Date: Oct 2009 Gender: Posts: 1,219	Perfect! Exactly what I was after!!!! Thanks Fadi

17-03-2010, 05:23 PM	#7 (permalink)
patterson Active Member Join Date: Oct 2009 Gender: Posts: 1,219	All that aside Fadi what are your thoughts on my training program? Sat or Sun I generally go rock climbing on top of that.

18-03-2010, 09:53 AM	#9 (permalink)
patterson Active Member Join Date: Oct 2009 Gender: Posts: 1,219	no i just put the basic routine above. I'll get my training and diet up though. Allot has changed since I found this place.