DC training - Chest with bad shoulders

[north333cat]

I train DC style and have for awhile, however my right shoulder is acting up. For chest it stops me from really pushing when doing some flat hammer press. My other two exercises are incline hammer and medium close grip incline on smith, both ok for now. I tried DB but that's just as bad. I'm not sure if I read that someone used pullovers as chest exercise once would that work? I also saw on DC video wojo use pec deck but it has to be old school one to work he says. Could a different fly movement also work?

[Hosehead]

Not to be a turd but why would you use hammer presses at all for chest ? Are you talking about a hammer strength machine press or DB hammer presses ? The DB hammer press puts undue stress on the shoulders in a compromising position. I'd say do either DB flyes along with a normal db press. DB pullovers are primarily a lat exercise with some serratus. A great chest exercise for DC training is weighted dips. Better choice than a pullover.

[JacktheThriller]

decline benchpress will put less strain on your shoulders

[north333cat]

Meant hammer strenght machine. Decline might be a good idea. I'll try that one. thanks

[cog]

Agree with the decline.Ring flyes put little stress on your shoulders and work the pecs well.

[Andre Gregoire]

I have shoulders issues and do DC training. I avoid all exercises that hurt so I stay away from Flat Bench, Incline Bar Bench, Flat and Incline Dumbells also hurt when the weights start to get heavy.

I stick to Barbell Decline, not super declined, no pain at all. I like Hoist machine flyes, putting the seat really low doing like and incline machine fly. I also do Atlatis Incline Bench. Most of the hammer strenght stuff or hoist machines are pretty good but you have the find the right angle where it doesn't hurt. If it hurts don't do it.. Change your form or the exercise.

ALWAYS RETRACT YOUR SHOULDER BLADES and keep your chest out, shoulders back, this helps the most.

[JonnyO]

Hows the Incline Smith? Does that hurt your shoulder? I have bad shoulder too and cannot go heavy on any incline DB of BB presses it really sucks but I am able to go heavy on the Smith.

And if your going to do any decline Hammer dont go all the way down or you'll wreck your shoulders more.

[TT Eric]

Just curious, did you get a personal DC training or you took one of his training posted on the net ?

Eric

[north333cat]

Andre - thanks, I'll try machine flyes on lifestyle maching, i think it's similar to hoist. Thanks for the recommendation. I'll try low seating position as you said.

JonnyO- Incline smith is in my routine. One that doesn't aggravate shoulder for sure. I can't do DB incline as well, i tried different angles and no.
funny you mention the hammer machine bench decline that can screw em more because that's exactly what happened

TT Eric. I was trained about 4 years ago by SuperD, the only other DC trainer approved by Dante himself at the time.

[Andre Gregoire]

Hey Bro,

For Shoulders I have found that I can do presses as long as I am standing up and don't have anything supporting my upper back. When I do seated shoulder presses and my back is agains't a pad I find my scapula doesn't track well and I start having lots of shoulder pain.

Oddly enough clean and press doesn't hurt my shoulder, say my shoulder was acting up I would take a few weeks off from shoulder/chest training and then begin clean and press very light and build up. I really like them.

Besides that I find that I do well doing lots of rear delt work, when I do lots of rear delts more than half of my delt becomes pumped so I focus mosty on those 2 for shoulders. I also work the external rotator cuff with cables.

For triceps I find I can do pretty much anything but dips and heavy close grips. I do close grips some times but not on a regular basis, when I do them I try to do them DC style with your ass hanging off the bench, chest out, shoulders back, scapula always retracted, etc...

Sometimes overhead dumbell extensions also hurt my shoulder so I rotate it in and out. I can do lots of skull crushers, pushdowns, machine dips, smith close grips, one arm overhead tri ext.. not all super compound movements but you have to work around injuries.

If it hurts don't do it, don't work through the pain, you will regret it. That's my 2 cents.