T Nation

Push/Pull Shoulder Advice Needed

For a very long time I considered myself unable to perform the bench-press because of the shoulder pain that came with it. So I used dumbells instead and got up to a decent 95lbs for reps with those. Then a year or so ago I read an article here that talked about bench technique, specifically PL vs. BB style. I started tucking my elbows and puffing out my chest and voila, suddenly benching is back for me.

Anyway, through the entire time I had trouble with the bench I had no trouble at all with rowing of any kind. I did endless DB rows.

The problem is, now that I got my bench back I am starting to tweak my shoulder with bent over DB rows. I can still do seated rows, t-bar rows, and bent over BB rows, but I love DB rows and now I can’t do them without tweaking the shoulder.

I take care of the rotator cuff with prehab exercises as well.

I have been thinking about it and trying new stuff and I am frustrated. Any ideas?

[quote]beebuddy wrote:
For a very long time I considered myself unable to perform the bench-press because of the shoulder pain that came with it. So I used dumbells instead and got up to a decent 95lbs for reps with those. Then a year or so ago I read an article here that talked about bench technique, specifically PL vs. BB style. I started tucking my elbows and puffing out my chest and voila, suddenly benching is back for me.

Anyway, through the entire time I had trouble with the bench I had no trouble at all with rowing of any kind. I did endless DB rows.

The problem is, now that I got my bench back I am starting to tweak my shoulder with bent over DB rows. I can still do seated rows, t-bar rows, and bent over BB rows, but I love DB rows and now I can’t do them without tweaking the shoulder.

I take care of the rotator cuff with prehab exercises as well.

I have been thinking about it and trying new stuff and I am frustrated. Any ideas? [/quote]

My first advice would be to immediately stop whatever is “tweaking” any joint–it is destructive and counterproductive in the long run. Favorite exercise or not, drop it immediately or risk greater injury.

Beyond that, there are a lot of exercises that you can do for your back…give several a try until you find one you feel will give you good results.

On another note, you didn’t say if you do the DB rows to your chest, mid-section, or hip. Maybe, try a variation of what you are doing. I recently switched from the standard DB row to pulling towards my hip area. But again, any pain, move on…

Another option might be DB rows off an incline bench…just a thought…

good luck…!

-james

try wearing a shoulder strap… my shoulder had been dislocated before and when i lift now… i wear that thing…try to consult a doctor and some xrays on your shoulder

Thanks for the tips. It’s not that bad, cause like you, I don’t do stuff that tweaks joints. I just wish I could do them again and I’m wondering if there is some simple magic bullet like there was for the bench. Perhaps I will try pulling to the hips.

[quote]beebuddy wrote:
Thanks for the tips. It’s not that bad, cause like you, I don’t do stuff that tweaks joints. I just wish I could do them again and I’m wondering if there is some simple magic bullet like there was for the bench. Perhaps I will try pulling to the hips.[/quote]

Yes, sometimes it’s just the angle of the movement, like in the bench, and only a slight modification can make all the difference…

I too read the article on T-Nation and immediately changed my benching habits to avoid further aggravation of my shoulder joint, which has been twice dislocated…

Good Luck…!