I have a Chest Again!!
No I’m not referring to estrogen induced gyno, or a massive pair silicone boobs. The muscles in my chest have come back to play!! After completing a personal best bench press late last year I started getting a niggling shoulder issue which I ignored to some degree at first. It gradually got worse and resulted in a 6 month injury. I couldn’t do any pressing besides decline, and most triceps movements we painful aswell. I must be getting mature in my old age, the old me would have trained through it for another month, which would probably have extended the injury to 9-12 months. Being mature and enlightened as I am, I cut all exercises from my training that irritated the shoulder in any way and did my best to make up for it with other exercises. I was doing heavy side laterals with 75lb dumbells, heavy upright rows and decline press for chest with every variation you can imagine! Decline barbell, decline dumbell, dips, low cable crossovers, hammer strength decline press, machine decline press… You get the picture! Decline was the only angle I could train for chest without making my shoulder bite. Working around it in this way I was able to maintain some mass and strength in my chest, shoulders and tri’s, but inevitably I lost alot of fullness.
In late May I started to tentatively train flat bench again. All my focus was on keeping my shoulders locked back and tight. Maybe 10% of my attention is on the lift, the rest is all on my preparation for the lift and staying tight while under it. I have managed to build up good mid range strength (6-12 reps) but the lower end work still needs more time under the weight to build up. In mid June I began using a MedEx (rehab brand equipment) shoulder press. With a neutral grip (palms facing your head) the stress on the shoulder is very minimal. Definately a great place to start getting my shoulder press back together. The pain was gone but the strengh and fullness still has a long way to go. Last night was the first night I really managed to get under a descent weight for seated DB press. The meat and vege of all shoulder exercises. I’m totally focussed on pulling my shoulders back HARD. Getting the weight up is the last thing on my mind. Although, I did finish with a nice set of 6 reps on the 85lb dumbells. It ain’t record breaking but it was smooth and controlled, great place to start. I can only see my strength moving up from here.
Most importantly, my chest, shoulders and tri’s are starting to fill up again:) Loving it!
