Exercises You May Want to Eliminate

There are a ton, but these five are the big ones to get rid of if you value your shoulder.
Most involve either an extreme range of motion or excessive internal rotation creating wear on, most notably, the tendon of the long head of the biceps, glenoid labrum, or the cartilage itself.
If you guys want any specifics or more detail as to the underlying mechanics as to why there is detriment, let me know. -Billy

1. Upright Row (works nothing specific)
> Better option: DB Lateral Raise

2. Tricep Dips (excessive extension of GH joint)
> Better Option: Tricep Pushdown, reverse grip

3. Anything behind the head (Pulldowns, Military Press, etc.)
> Keep it in front and use Db's for Overheads

4. Decline Press (Instigates too much Int. Rot., Barbell or DB)
> Better Option: Up to 10 degrees is fine.

5. Bench Press (not only inefficient for Pec development, it's usually performed with excessive load)
> Better Option: Dumbbells at a variety of angles

 

Form is important but it's not about the weight so much as the Torque the weight generates and what position the joint is in throughout an exercise. A 100# suitcase is pretty easy to hold down by your side but try holding it straight out to the side. Same weight, different torque.

Just because you don't 'see' an issue with Decline doesn't mean there isn't one.
Up to 10 deg decline is fine, any greater/deeper than that it creates more internal rotation and a more instable joint with increased torque. The deeper it goes the more 'Dip' like it becomes, in a different plane.

Behind the head:
Military:
- If you have to flex your neck to get your head out of the way to do any exercise...there's a problem.
- If you can get there without having to get your head out of the way you have joint laxity.
- Seated Military w/BB targets the Anterior Delt which is the most overworked muscle in the upper extremity and contributes to rounded shoulder posture and impingement. Much better to do it standing w/DB's to involve more Serratus and Upper Trap.
- The arm position is what is called Closed-Packed, maximally taught and closed joint position. Not a good place to be placing a load w/max torque.

Pulldown behind head:
- Again..flexing neck=bad
- The Lats are actually targeted more with resistance coming from 10 deg fwd of you. Sort of the reason your body naturally leans back when doing a Pullup.

-Billy

 

The problem is that the arm has about 20-30 of extension behind the body and you are taking it to 90d if you're going parallel. In addition, the joint is becoming ridiculously unstable, torque is increasing and your shoulder blade is 'tipping' (coming off the rib cage), and you are promoting joint laxity.

There are a ton of better ways to train and build your Triceps without risk to the integrity of the shoulder.

-Billy

 

You know the international sign for bench press (and those two things you did) is walking around the gym rubbing the front of your shoulder...right?

-Billy

 

-True, there are many others. In fact any exercise can be detrimental if not progressed appropriately, varied frequently, and executed perfectly. Taking into account a person's individual skeletal structure, goals, capabilities, and limitations are also empirical.

- Well, maybe, I don't know...it depends on who's providing the information. ;-)
If you have a particular question about a specific exercise I'd be glad to help though.

- I can put a post up about Lower Extremity Training and the knee.

-Billy

 

Hey, if you love the bench, who am I to argue? ;-)

I'll just say that there are a lot of problems with it and I don't do it.

If your goal is Pec Major development then it really isn't the best option. The job of the Pec is to horizontally Adduct the arms...straight out in front and pull to the midline. As you can see, with a fixed grip on a barbell, that does not happen. Your hands end up far apart at the finish, up to two feet in some cases depending on your arm length. There are other things, Physics wise, going on that I won't bore you with and some issues with the wrist and the scapula too.

- Dumbbells are the best option at a variety of angles, changed each workout. There are 3 divisions to the Pec major.
- Flys on a machine (DB Flys are a whole other problem!)
- Tubing, Bowflex are great additions
- Pushups I love. Using handles to keep the wrists happy, feet on a ball, hands on a ball with feet elevated, suspended using chains hovering off the ground...etc.

Remember this:

'Just because an exercise has been done for years does not make it safe or effective.'
-Tom Purvis

-Billy

 

Detriments of the Decline are listed above.

Incline is fine because there is a 'handoff' of large muscleclature as you increase the angle and the amount of External Rotation of the GH joint. And, the joint is much more stable being held together by a lot of 'supporting players' , rot. cuff, delts, etc. that contribute to joint integrity in order to move the load.

I'm sure you know that the higher you go the more Anterior Delt is brought in and less Pec Major to the point where 'full' incline is actually an overhead press. Tricep contribution stays relatively constant but can be manipulated by adduction of the arms, closer to the body and/or grip/db width.

Exploring all angles of incline, not just flat-45d-overhead, but every angle in between to hit all fibers is the key. That and 'rotating your tires' not doing the same exercise at the same angle all the time.

-Billy

 

Yup, DB's my man!

I like to think that DB's are roughly 20% more difficult than a Barbell. There are many reasons of Physics but a simple explanation is that you are responsible for a lot more potential movement in multiple planes with DB's. A smith machine (guided motion) for example goes up and down, that's it. You can lift a sh*load on that sucker. DB's any direction goes and you have to control it.

So, based on the 20% guesstamite, you're looking at going shopping.... up to 80's!

-Billy

 

I am always cautious to assign exercises or form over the internet because, as you mention, you cannot visually or physically screen the person or know their current capabilities/limitations/injuries. But, suggestions or exercise analysis I believe are warranted.

The pain you mention is very common and most always related to the AC (Acromioclavicular) Joint where the collar bone inserts into the Scapula (shoulder blade). It is a very fragile joint subjected to enormous stress mostly because it is held in place by, and dependent upon ligaments and muscle for mobility and stability rather than possessing a ball and socket like the hip.
With Muscle Activation Techniques and developing a program emphasizing Progression & Strategic Variation I have had huge success in alleviating the pain, restoring motion, and increasing strength.

Incline forces the Clavicle (collar bone) to move upward and endure more stress/require more stability whereas Flat and Decline do not, although the collar bone does move fwd and bkwd. Thus your discomfort with that plane/motion and relative comfort with the other. Still, extreme decline is inappropriate stress and another injury just waiting to happen.

Hammer Strength manipulates the resistance through use of levers and axis so what you put on is not what you're lifting, but may be/is a solution for you.

I also find those 'worker-outers' who spend too much time on their backs on a bench or seated hoisting as much weight as they can muster are the ones that get injured.

Employing resistance tubing, standing presses, alternating DB's, varying the amount, direction, plane, and angle of the resistance, and especially standing alternating db overhead presses intentionally focusing on reaching rather than pushing the DB's are just a few strategies I use to get that collar bone and entire shoulder complex moving, synchronized, and stable.

Hope that helps and makes sense. Let me know if you want more specific 'internet' ;-) advice.

-Billy

 

When pulling in front, where is your head positioned? Looking up? Down? Straight forward?

-Billy

 

I can't assign anything without seeing it because it just may exasperate the injury. Where do you live? I may be able to point you in the direction of a colleague.

As far as 'standard resistance band rehab ex's'. Yeh, there are a lot more to assign than the those they usually dole out, but I am a huge fan of tubing.

-Billy