[quote]pmvfunds wrote:
Hi,
I just read a great archive with a multi-year debate on the potential hazards of the bench press to the shoulder joint. I don’t want to rehash as basically it was done to death and I think both sides of the point were very correct in many ways. My question is actually regarding other exercises also often discussed in terms of potential shoulder joint/rotator cuff injury ( but not discussed nearly as often in that context as the bench press is )
Assume for this discussion that on a scale of 1-10 the bench press represents a “5” on the “shoulder hazard scale”. What would you rate the following exercises on that same “shoulder hazard scale” ( 1 being no hazard at all, 10 being very hazardous )
Incline barbell press __
Military barbell press __
Dips __
Behind the neck barbell press __
Power Snatch __
Overhead Jerk __
Hope this question isn’t too weird but I really am interested in other’s thoughts/experiences rating how tough dips, military presses, etc are on the shoulder joint relative to the bench press and that just seems a good way to rate it.
-Pete
[/quote]
Good Question ok from my personal perspective here it goes.
Power Snatch
Over Heah Jerk
Anything Balistic in my opinion is not only potentially hazardous but Potentially disasterous as well. Anytime massive acceleration and deceleration against joints is involved even the best warm ups and proper execution can’t overcome, over use injuries and all the variables that could happen with this type of move so I say use them infrequently if you use them at all. 8-10
Behind the Neck Presses
This is a mechanically unsound movement to begin with. While I never have been injured while training period. I can tell that after training for some 20 odd yrs that this move feels differant with age, and requires more warm up sets I for the most part do not use this move at all if I do on the rare occasion it is at the end of the workout with a barbell weight that I could pick up and get into place without using racks and I could get back down with out the use of racks. 7-9
Dips
I like this move but I have made adjustments over the years as follows. I now use a dip mach instead of dip bars I do not do tricep dips off a bench anymore period. On the Dip Mach I raise the seat all the way up so that it is not a severe angle for my shoulders my hands are at about lower pec line to begin with. I can use very heavy weight comfortably with this method without feeling anything in my shoulders ever. I think probably even with standard dip bars as opposed to the mach the depth of the dip and pull on the shoulder is the factor most likely to cause injury. Deep Dips 8-10 mid depth 5-6
Military Press
This is my main shoulder move never had any type of problem as long as the joint is warmed up. Never been injured but definately could tell the days I didn’t warm up thouroughly. I only Military press seated which feels much better to me personaly, I say 4-6
Incline Barbell Press
lately these are more comfortable at a low angle maybe 30% for me I can do Higher incline but the warm up has to be more thourough so I say 5-6 maybe 7