OHP and Bench press alternates? Bursitis related
Cylphin60
Posts: 863 Member
Right shoulder, fairly severe this time around, and persistent. I can usually get it to ease up after a week or so, not this time.
Ideas on safe alternatives?
Thanks in advance folks
Ideas on safe alternatives?
Thanks in advance folks
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Replies
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Without knowing exactly what the trouble is, sometimes doing these exercises with dumbells and a neutral grip ie palms facing each other can take some stress off the shoulders.2
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singletrackmtbr wrote: »Without knowing exactly what the trouble is, sometimes doing these exercises with dumbells and a neutral grip ie palms facing each other can take some stress off the shoulders.
I'll give that a try, thanks man. This has been diagnosed by the way. Been with me for a while, but I haven't strength trained for decades. I'm wondering if that's what's setting it off. Anyway, thanks for the suggestion.
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Might be related to all the shoveling?
Anyway I did a quick Google search and found this. It might be useful for you:
https://flexcin.com/exercises-for-shoulder-bursitis-impingement-relief/1 -
Can't really give alternative exercises as much as advice.
I deal with a joint disease that pretty much gives the same problem just to my entire body, tendons, joints, organs etc...I've figured my body out on my own, but it took several years.
In your sitution the best thing you can do in this situation is to go to a sports therapist. They will give you the best way to heal.
You might also want to consult a trainer/coach on how to lift with better form and more likely less volume. This will take alot of stress off the joints and the tendons. If your tendons are flared, you really shouldn't do anything but low intensity exercises. Let the blood flow to the tendons as they take a very long time to heal because of being to corse and stranded.2 -
I have pain pressing overhead from the front rack position with a barbell. This affects all Olympic lifts and accessories. In addition, any barbell row will cause the same pain in the front delts, forearms, and biceps.
As recommended above, pressing with dumbbells maintaining neutral position in the wrists allows one to press overhead without most pain.
However, dumbbells may not allow you overload, and shoulder stability with heavy dumbbells overhead is damn near impossible or not safe for some.
For me, I do the good old behind-the-neck military barbell Press. I'm able to press overhead without pain, and build mass and strength. There's a giant ick factor with this movement that it is not safe, but preformed correctly, like any other exercises, you can reap gains.
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I'd see a sports doctor or physical therapist. If that's not possible try:
- Dumbbell bench press on the floor, to prevent your elbows from going too far back (which could hurt the shoulder). Turn palms in like you're holding a steering wheel at "10 and 2".
- Dumbbell shoulder press, not letting your elbows rise above your shoulders. Do allow elbows to come all the way down.
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Oh I'm sure the shoveling hasn't helped lol. Heck of a trade off - calories burned for burning painsingletrackmtbr wrote: »Might be related to all the shoveling?
Anyway I did a quick Google search and found this. It might be useful for you:
https://flexcin.com/exercises-for-shoulder-bursitis-impingement-relief/
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Can't really give alternative exercises as much as advice.
I deal with a joint disease that pretty much gives the same problem just to my entire body, tendons, joints, organs etc...I've figured my body out on my own, but it took several years.
In your sitution the best thing you can do in this situation is to go to a sports therapist. They will give you the best way to heal.
You might also want to consult a trainer/coach on how to lift with better form and more likely less volume. This will take alot of stress off the joints and the tendons. If your tendons are flared, you really shouldn't do anything but low intensity exercises. Let the blood flow to the tendons as they take a very long time to heal because of being to corse and stranded.
That's solid advice, thanks. I've lived with this off and on for so long I tend to forget the easiest answers. That, and the last doc I saw was stuck on cortisone shots. Nothing wrong with that, but I don't think they were intended to be a monthly type shot.1 -
Thanks for the tips. I'm going to try the dumbbells tomorrow, but I can't do the behind the neck press, I tried not long ago after seeing videos for and against them, but I just don't have the mobility to do it properly anyway. Appreciate the inputnakedraygun wrote: »I have pain pressing overhead from the front rack position with a barbell. This affects all Olympic lifts and accessories. In addition, any barbell row will cause the same pain in the front delts, forearms, and biceps.
As recommended above, pressing with dumbbells maintaining neutral position in the wrists allows one to press overhead without most pain.
However, dumbbells may not allow you overload, and shoulder stability with heavy dumbbells overhead is damn near impossible or not safe for some.
For me, I do the good old behind-the-neck military barbell Press. I'm able to press overhead without pain, and build mass and strength. There's a giant ick factor with this movement that it is not safe, but preformed correctly, like any other exercises, you can reap gains.
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Thank you - yep, breaking the dumbbells back out for tomorrows workout to give those a try. If shoveling snow tonight and tomorrow morning doesn't wreck me first lol.Cherimoose wrote: »I'd see a sports doctor or physical therapist. If that's not possible try:
- Dumbbell bench press on the floor, to prevent your elbows from going too far back (which could hurt the shoulder). Turn palms in like you're holding a steering wheel at "10 and 2".
- Dumbbell shoulder press, not letting your elbows rise above your shoulders. Do allow elbows to come all the way down.
Sidenote: I found this guy on youtube and the exercises he's showing actually give pretty quick relief.
https://www.youtube.com/watch?v=2C9auc2Nnog 1 -
I'm a trainer and have also worked in senior fitness - while shoulder issues aren't exclusively a senior problem, a lot of seniors have shoulder limitations. Confirming the advice about the dumbbells and neutral grip. Also try the DB bench press on an incline bench. Don't forget the front and lateral raises for shoulder work too. Also consider body weight exercises with a suspension trainer (like a TRX). Another shoulder friendly version of an overhead press I like to use is a landmine press. This can also be done with a straight bar anchored in a corner.1
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I'm a trainer and have also worked in senior fitness - while shoulder issues aren't exclusively a senior problem, a lot of seniors have shoulder limitations. Confirming the advice about the dumbbells and neutral grip. Also try the DB bench press on an incline bench. Don't forget the front and lateral raises for shoulder work too. Also consider body weight exercises with a suspension trainer (like a TRX). Another shoulder friendly version of an overhead press I like to use is a landmine press. This can also be done with a straight bar anchored in a corner.
Second the landmine. Keep the elbow out about 30 deg or so from the torso and keep the bar in front of the torso when lowering (i.e. Don't bend the elbow much past 90 degrees).
I would also look at some videos by Jeff Cavilere concerning shoulder exercises. He has some variations on lateral raises to help minimize compression.
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singletrackmtbr wrote: »Without knowing exactly what the trouble is, sometimes doing these exercises with dumbells and a neutral grip ie palms facing each other can take some stress off the shoulders.
This is what I do with my slightly dodgy shoulder (psoriatic arthritis pain). It helps a lot.1 -
Thanks for the tips. I'm going to try the dumbbells tomorrow, but I can't do the behind the neck press, I tried not long ago after seeing videos for and against them, but I just don't have the mobility to do it properly anyway. Appreciate the inputnakedraygun wrote: »I have pain pressing overhead from the front rack position with a barbell. This affects all Olympic lifts and accessories. In addition, any barbell row will cause the same pain in the front delts, forearms, and biceps.
As recommended above, pressing with dumbbells maintaining neutral position in the wrists allows one to press overhead without most pain.
However, dumbbells may not allow you overload, and shoulder stability with heavy dumbbells overhead is damn near impossible or not safe for some.
For me, I do the good old behind-the-neck military barbell Press. I'm able to press overhead without pain, and build mass and strength. There's a giant ick factor with this movement that it is not safe, but preformed correctly, like any other exercises, you can reap gains.
Mobility is a cruel master.1 -
I...have never been called or thought of myself as a senior. Time to start getting gray hair discounts!I'm a trainer and have also worked in senior fitness - while shoulder issues aren't exclusively a senior problem, a lot of seniors have shoulder limitations. Confirming the advice about the dumbbells and neutral grip. Also try the DB bench press on an incline bench. Don't forget the front and lateral raises for shoulder work too. Also consider body weight exercises with a suspension trainer (like a TRX). Another shoulder friendly version of an overhead press I like to use is a landmine press. This can also be done with a straight bar anchored in a corner.
I'll add that landmine press to tomorrows workout for a test run. I admit that's a new one on me, but if it works, it works. Thank you @jenring3
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I like Jeff C. His videos are pretty much my go to these days after posting one here and seeing all the positive feedback.I'm a trainer and have also worked in senior fitness - while shoulder issues aren't exclusively a senior problem, a lot of seniors have shoulder limitations. Confirming the advice about the dumbbells and neutral grip. Also try the DB bench press on an incline bench. Don't forget the front and lateral raises for shoulder work too. Also consider body weight exercises with a suspension trainer (like a TRX). Another shoulder friendly version of an overhead press I like to use is a landmine press. This can also be done with a straight bar anchored in a corner.
Second the landmine. Keep the elbow out about 30 deg or so from the torso and keep the bar in front of the torso when lowering (i.e. Don't bend the elbow much past 90 degrees).
I would also look at some videos by Jeff Cavilere concerning shoulder exercises. He has some variations on lateral raises to help minimize compression.
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Good to know - I'm looking forward to them nowGottaBurnEmAll wrote: »singletrackmtbr wrote: »Without knowing exactly what the trouble is, sometimes doing these exercises with dumbells and a neutral grip ie palms facing each other can take some stress off the shoulders.
This is what I do with my slightly dodgy shoulder (psoriatic arthritis pain). It helps a lot.
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nakedraygun wrote: »
Thanks for the tips. I'm going to try the dumbbells tomorrow, but I can't do the behind the neck press, I tried not long ago after seeing videos for and against them, but I just don't have the mobility to do it properly anyway. Appreciate the inputnakedraygun wrote: »I have pain pressing overhead from the front rack position with a barbell. This affects all Olympic lifts and accessories. In addition, any barbell row will cause the same pain in the front delts, forearms, and biceps.
As recommended above, pressing with dumbbells maintaining neutral position in the wrists allows one to press overhead without most pain.
However, dumbbells may not allow you overload, and shoulder stability with heavy dumbbells overhead is damn near impossible or not safe for some.
For me, I do the good old behind-the-neck military barbell Press. I'm able to press overhead without pain, and build mass and strength. There's a giant ick factor with this movement that it is not safe, but preformed correctly, like any other exercises, you can reap gains.
Mobility is a cruel master.
Aye, it certainly is.1 -
I'm going to try these out tomorrow, the first two anyway. I'm not sure how my shoulder will handle the pushups he's showing.
https://www.youtube.com/watch?v=omTvjcic-Yg 0 -
I wanted to say thanks for the suggestions folks. The landmine presses are now a favorite. Palms facing each other didn't work out too well, but progress was made.
Cheers 1 -
Jeff Cavaliere is awesome!0
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singletrackmtbr wrote: »Jeff Cavaliere is awesome!
Aye - he's pretty much my only go to on youtube now. 0 -
singletrackmtbr wrote: »Jeff Cavaliere is awesome!
Aye - he's pretty much my only go to on youtube now.
I can tell you from experience his programs are top notch. The focus is athleticism, functional training, and injury prevention. I have bought every program he's put out and have been doing his workouts for 4+ years.0 -
singletrackmtbr wrote: »singletrackmtbr wrote: »Jeff Cavaliere is awesome!
Aye - he's pretty much my only go to on youtube now.
I can tell you from experience his programs are top notch. The focus is athleticism, functional training, and injury prevention. I have bought every program he's put out and have been doing his workouts for 4+ years.
I cannot say I am surprised LOL! I'm going to be going the same route. I stumbled across his videos searching for tips on injury prevention but I haven't seen anything yet that I don't like. I will most likely buy some of those programs as well1 -
Hubby has bursitis. Uses doc prescribed anti inflammatory, compression /KT tape. Helps tremendously!0
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sunsweet77 wrote: »Hubby has bursitis. Uses doc prescribed anti inflammatory, compression /KT tape. Helps tremendously!
Anti inflammatory is/was my next step. I'll tr anything before taking more pills though. I'm not against them by any means, I just like to keep them limited where able. 0 -
I'm thankful for this thread as I have also been dealing with shoulder pain. I've been doing PHUL and that's when the pain started. High volume is the culprit, I guess. I use to be a professional painter for decades-artistic finishes, hand painted. I think I wore out my shoulders. Especially my right shoulder that is now giving me grief. I have a doctor's appt. on Friday to see what's up. In the meantime I plan to do the neutral grip DB and land mine lifts.0
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@Sumiblue - The exercises in the first video I posted have actually made a nice difference for me. I wonder if they might for you? He's a slow talker, but really seems to know how to ease the pain.I'm thankful for this thread as I have also been dealing with shoulder pain. I've been doing PHUL and that's when the pain started. High volume is the culprit, I guess. I use to be a professional painter for decades-artistic finishes, hand painted. I think I wore out my shoulders. Especially my right shoulder that is now giving me grief. I have a doctor's appt. on Friday to see what's up. In the meantime I plan to do the neutral grip DB and land mine lifts.
I hope you enjoy some relief soon.1 -
Power lifted up til I was 34, stopped to raise kids, coaching ball and stuff. Started back at 46, injured knee and shoulder. Had surgery on both, tore all tendons in right shoulder. As long as I do my rotator cuff exercises I'm good to go and can do regular lifting. Post surgery numbers are higher than pre on my lifts. Tried everything for joints, doing Bee propolis now. Slow to get in the system but when it does it works. Shoulder hurts sometimes when I do super hi reps and low heavy reps. Learn your body, do correct PT exercises to prevent future injuries, listen to your body, and oh yeah listen to your body,lol. I'm 50 now benching 390,225for 32 reps, incline 345, OHP 250. So me personally I listen more now than I did at 34. If something hurts I either stop for a while to heal or super light weight with just flexing while I lift. JMHO from past experience. Surgery sux by the way.
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Power lifted up til I was 34, stopped to raise kids, coaching ball and stuff. Started back at 46, injured knee and shoulder. Had surgery on both, tore all tendons in right shoulder. As long as I do my rotator cuff exercises I'm good to go and can do regular lifting. Post surgery numbers are higher than pre on my lifts. Tried everything for joints, doing Bee propolis now. Slow to get in the system but when it does it works. Shoulder hurts sometimes when I do super hi reps and low heavy reps. Learn your body, do correct PT exercises to prevent future injuries, listen to your body, and oh yeah listen to your body,lol. I'm 50 now benching 390,225for 32 reps, incline 345, OHP 250. So me personally I listen more now than I did at 34. If something hurts I either stop for a while to heal or super light weight with just flexing while I lift. JMHO from past experience. Surgery sux by the way.
Thanks for the input @Z_I_L_L_A - I'm going to try the bee propolis. First I've ever heard of it, but webmd and other sites say it's pretty widely used as an anti-inflammatory and I'm betting that's all I need. I started doing mobility exercises and I'll be adding to that routine as time goes on.
57 by the way. never had surgery on my shoulders, and there's no cracking or popping, so I'm thinking it's still just that nagging bursitis. And yeah, Amen on listening to the body. That's why I sucked it up and asked here lol. There's always someone, or multiple who have some good answers here.
Thanks again for the tip on the propolis.0
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