If it helps I remember reading somewhere here that you should be able to externally rotate 10-12% of your bench. Cressy or Staley I think said it.
Well, in case you’re right it’s gonna be a long way for me to get there.
Take a look at Phase I of this shoulder program written up by Chad Waterbury and Alwyn Cosgrove.
Thanks, I’ll check it out.
Your rotator cuff problems may not be just from rotator cuff weakness. Doing external shoulder rotations is a must. It’s a good idea to do those first just to make sure you don’t leave them out. But an imbalance between you front and rear deltoid’s size might be forcing your humeral head into your rotator cuff and causing it to swell. By doing rear-delt isolation work you can correct this discrepancy. Using the Hammer-Strength plate loaded linebacker machine can also strengthen your rear delts by forcing them to act as breaks for the negative motion of that machine.
Good luck with your shoulders!
Thanks for the advice.
I guess your right: my rear delts suck.
Although I’ve never eschewed to work my back thoroughly (bent over rows, bent over laterals, dumbell bent over rows, weighted chins (in the past)) my rear delts can’t quite compare to my side and front delts.
Since I work out at my own home, I won’t be able to use the equipment you’ve mentioned; that’s why I’m going to add bent over rows to the chest on my back day.
I second this.
Also, while internal rotations may indeed work your rotator cuff (well… the subscap anyway), I seriously doubt you need any additional internal rotation work. (Especially in light of the fact you can bench 400lbs.)
I guess you’re right. Besides, my delts felt much better after doing external rotations only.
I would recommend sticking to various forms of external rotations work using mostly cables and bands. Also be sure to perform these exercises abducted at 0, 15, and 90 degrees.
I’ll have to stick to dumbells (working out at home). What do you mean by performing external rotations abducted at 0, 15 and 90 degrees?
I just know the one where you lie on a bench on your side with one arm stretched out over your head, a towel stuffed between your armpit and the bench and the other arm doing the external rotation.
That’s the 0 degree position, I guess.
How would I benefit from doing this exercise at 15 and 90 degrees?
No disrepect intended, I just don’t see the point but I’m willing to learn
Soft tissue work on your pecs/lats/and posterior capsule (back of shoulder) will also help tremendously. As will staticly/dynamicly stretching your pecs, lats, etc.
You got me hanging in there again, buddy.
What exactly is soft tissue work?
Do you mean things like deep friction performed by a physiotherapist to target tendons and ligaments or even the foam roller thing?
I always wanted to give the latter a try, though.
Or would it help if I just let my girlfriend massage my pecs, lats and posterior capsule thoroughly?
Could you give me examples for dynamically stretching the pecs and lats, please?
I’m curious, do you have any issues with your scapula as well (i.e. scapular winging)? If so, get on that pronto.
Luckily not, my scapula is fine.
And work on the mobility of your thoracic(sp?) and cervical spine as well if that’s an issue.
How should I go about doing this?
Good luck. Fixing one’s shoulders is definitely a process… a long, long, practically never-ending process…
Thanks, man, I appreciate it.
You’re correct about the position that you thought equaled 0 degrees of adduction. Doing the exercises at the other degrees works the externally rotating rotator cuff muscles differently. 0-15 degrees is more teres minor while 90 degrees is more infraspinatus(sp?).
(FYI, the “rotator cuff” itself isn’t a muscle, it a term used to describe four of the muscles that play a significant role in your shoulder joint’s mobility/stability.)
Soft tissue work is the foam roller/tennis ball stuff. Check out the articles “soft tissue work for tough guys” and “feel better for ten bucks”. Don’t neglect this stuff. It makes a HUGE difference. And I don’t think your girlfriend massaging you will do the trick.
The Inside/Out DVD has a bunch of good examples of dynamic stretching for pecs/lats. etc. Also, check out the article “shoulder savers” and “push-ups, face pulls, and shrugs”. (Though you are not going to want to do the shrugs exercises in the last article I mentioned.)
And do lots of push-ups! I really like the close grip, off-of-the-knuckle variation.