Chest Shock

Hi guys.

I have a bad right shoulder from collapsed scrums while playing club rugby and a slight accident. Fell off from a moving bakkie. Lol

With most of my training I use heavy weights with a 4-6 rep range. But the heavier I go the more painful my shoulder becomes and has come to the point that if I push it any further I wil do damage and be out of training for weeks. Especially with incline bench presses.

Any advice on how I can achieve maximum results without using the maximum load?

I have my own gym equipment but unfortunately no cables. Stil have to invest in that. So I use free weights.

I would do 70% max and try not to go to deep with pressing movements while the pain is ther.

if this is a permanent damg thing, consult a doctor. If temp, take some omega 3 and anti inflamatories and leave shoulders for 3-4 weeeks.

Regards

complete failure between 8-12 reps... just use lighter weights,still the failure principle just using a heavier weight...

you need to get that shoulder sorted first...

I would first start doing lots of rehab work such as:
band pull aparts
band dislocations
scapula push ups
Band spider walks up and down a wall
wall slides
Prone T,Y,I for 30sec each for 3 sets

That would be a good warm up and also if you want to bench throw the incline benching away and get yourself some typical 2x4's wood planks do board pressing. Just glue 3 together for a 3 board press, 2 together for a 2 board press and 1 for a 1 board press. That way you can still go heavy but limit the rotation of your shoulder. Also switch to a powerlifting bench set up, it will strengthen your upper back and shoulders too which bodybuilding benching neglects.

Just some thoughts

Diluted56 wrote: I would first start doing lots of rehab work such as:
band pull aparts
band dislocations
scapula push ups
Band spider walks up and down a wall
wall slides
Prone T,Y,I for 30sec each for 3 sets

That would be a good warm up and also if you want to bench throw the incline benching away and get yourself some typical 2x4's wood planks do board pressing. Just glue 3 together for a 3 board press, 2 together for a 2 board press and 1 for a 1 board press. That way you can still go heavy but limit the rotation of your shoulder. Also switch to a powerlifting bench set up, it will strengthen your upper back and shoulders too which bodybuilding benching neglects.

Just some thoughts

Lots and lots of this