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Post by battler on Apr 1, 2013 17:47:13 GMT 10
What do you comrades do to keep your shoulders healthy on Sheiko? My left side is dodgy, so I'm a bit paranoid. I just started #37 today.
My current plan is to do the DB flies (as in the example spreadsheet) - that seems to help stretch my chest out, light rear delt flies, light DB curls, and substitute BB Rows for Dips. Plus I do some pullups on my GPP days.
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Post by BenchPolkov on Apr 1, 2013 18:17:30 GMT 10
Those DB flies are a godsend. Also try using different grips or even a nuetral grip bar if you have access to one.
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Post by pritchard on Apr 1, 2013 18:21:50 GMT 10
Do the rotator cuff drills every bench day
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Post by hawkeye on Apr 1, 2013 20:20:54 GMT 10
I have your issue with dodgy shoulder. Sheiko without a doubt was awesome for strength but for me a fine line between a PR and an injury. Be aware of it becoming inflammed from the volume. As the others said rotator cuff and flies should keep it happy but one thing i found was getting lazy and not keeping my form with shoulders pinned back to the bench caused issues. Dont fall into the trap of pushing your bad shoulder forward during big sessions. Just my 5 cents from experience  |
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Post by battler on Apr 2, 2013 10:41:51 GMT 10
Yeah I have a rotator cuff warmup routine with bands, forgot to mention that. Keeping technique consistent, not rushing any rep even at the end of a long session, got it, cheers.
Ben, what does switching between different grips do? I don't have access to neutral grip bar (swiss bar?).
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Post by BenchPolkov on Apr 2, 2013 10:51:17 GMT 10
Closer grip pressing usually require less shoulder rotation than wide grip so it will give them a bit of a rest.
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Post by battler on Apr 2, 2013 19:56:21 GMT 10
I see, thanks mate.
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