Once recovered leave benching out for a while and instead focus on full ROM weighted dips combined with OHP for your pressing movements. For dips make sure you’re aiming for fist-in-the-armpit depth and you’ll get massive carry over. Any shallower will give you no benefit. The dip is great if done this way. You’ll probably have difficulty and pain with depth if you are over-benched and internally rotated, but the above should fix most of that, just work on the dip depth and it’ll come. Most guys who are over benched will get new PRs just by balancing out and not benching for a while.
Hope this helps.[/quote]
I agree that most uneducated lifters spend too much time on the traditional bench using poor form, too much weight, too much volume, etc. and this often leads to shoulder dysfunction.
The use of the OHP for those with shoulder issues is debatable, and, as I see it, is situational dependent.
However, I’m curious regarding your stance on the weighted dips performed, as you put it, “fist-in-the-armpit depth.”
I have a few questions. Obviously, you don’t have to answer if you don’t want to.
What is the average age of the people you’ve helped with this method?
What is the average training age of the people you’ve helped with this method?
What is the average height (yes, height, as irrelevant as that may sound) of the people you’ve helped with this method?
What were the exact nature of their shoulder injuries? This information can be gathered from a formal medical exam.
What type of assessments did you perform before the rehab, during, and post?
Roughly how many people did you help relieve their shoulder issues using the “fist-in-the-armpit depth”?
You’ve no doubt surmised that I do not subscribe to your particular method of performing dips. Take note that I’m not baiting you. Rather, I’m genuinely curious as to why you claim such success with this protocol.
Again, if you don’t want to answer the questions, no harm no foul.
I posted a reply and it didn’t take…
Anyway I have no problems answering questions.
- Average age, don’t know, but the ages range from late 20’s to mid 40s.
- These are all people who had trained themselves at a commercial gym for a number of years.
- Heights range from average to pretty tall. The kid I reference was 6’4".
- I’m not a medical pro, this method works for internally rotated shoulders that are imbalanced.
- I use movements as assessments. I work with what they can do and mobilize, strengthen, balance out the joint and they can normally do this stuff pain free.
- I don’t use the fist to the armpit as the fix, its what I recommend as opposed to frequent benching. But using the method described where I balance out and mobilize the joint, roughly in the range of 100.
I’m not trying to sell my way of doing dips, but I’ll explain how I came about them. I dropped them for a long time in my training career when I would find that I got no carry over and little in terms of muscular size when doing them to a more traditional depth. I usually got a lot of pain in my sternum when I got heavy. I ended up working with some gymnasts at one point and they always did them in this manner. I took the time to work to doing that depth and then found I got carry over to benching and pressing and built some muscle with them. Most people won’t be able to do it right off the bat, but I can always get them to that depth with no issues as long as it is trained to get there. In fact once to that point my trainees will usually say their shoulders never felt better. I’ve had a lot of success with it and that is my standard way of doing dips because of it. So I’d say if you want to give it a try go for it. If not, its your judgement call, no problem from me. It’s become my belief that the bench, if not done in the context of a good program (and it almost never is) will mess up shoulders in the long run. I think most people have a lot of messed up shoulders from benching too much and the ends up making it hard to do deep dips and OHP without pain and those things get the bad rap. Just my opinion.