Shoulder Impingement Exercises To Avoid
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- Опубликовано: 27 июл 2024
- Here’s our guide on shoulder impingement exercises to AVOID, including how to modify your shoulder exercises so that you can continue to exercise in the gym.
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-- Shoulder Impingement Exercises to AVOID --
Shoulder impingement is a rotator cuff related shoulder injury, which can really limit your ability to perform normal activities of daily living, let alone continue to train in the gym. In this video, we cover what shoulder impingement exercises to avoid (and how to modify them), so that you can break the cycle of shoulder impingement, and allow your painful rotator cuff tendons to settle down and recover. We’ll also share a bonus hack to help you reduce your shoulder impingement pain fast.
DISCLOSURE: This is not medical advice or a treatment plan and is intended for general education purposes only. This video should not be used to self-diagnose or self-treat any health, medical or physical condition. If you are suffering from pain or injury, then seek tailored medical advice from a qualified health professional. Consult your healthcare professional before doing anything contained in this video.
I can't bench press with a straight bar, but I now use a multi grip barbell but much lighter weight, I used to do press behind neck for shoulders but that and normal bench press is what might have caused my shoulder problems. I now only train with weights that doesn't cause me any pain and don't want to give up now that I'm nearly 70 years old.
I damaged my shoulder in the gym. It does take ages to recover from and makes training really hard. So this video is helpful in order I can work out safely.
Thank you for your information. Short & to the point.
thank you very much. helpful information
Very helpful. I liked the modifications.
Thank you for the detailed video Doc!!!
Excellent. Thank you.
Very informative video, thanks.
Great information! Thanks so much for the modifications!
Video I was looking for, thx
Great video, thanks.
Cheers for the information mate!
Absolutely spot on, I just now stopped raises and upright rows and no more impingement!!!. Thanks I really needed this
How did you do that? With this movements?
Indeed, thank you!!
Very informative!!! Thank you sir
Really helpful information ❤️
Thank you!!
Really helpful... Thanks
I’m so happy I can still go to the gym! I thought I had to stop going and I’ve been depressed, but I’m excited to try these tomorrow!
Excellent video. I abandoned upright rows long ago, and I've recently brought in the bench press grip and allowed the elbows to track very close to my torso - these adjustments helped a lot. Hanging from a pull-up bar seems to help create space in the shoulder as well. I'll be sure to limit the ROM on lateral raises - these seem to be quite aggravating. Thank you so much!
What did you do wrong to get impingement pain in your shoulders?
@@Phobos1483 could be a few things, lifting too heavy for the ligaments and tendons, upright rows kill them, they shorten the space in the accronium area, as spoken about in this video.
Thanks a lot!
Excellent.!
This very helpful thank u so much 😢
Thanks for the video my man. Extremely useful.
I use to compete in bench press...can't even do it anymore due to pain. Thanks.
Thanks mate! My left shoulder was hurting so much. Thanks for the variations.
I got hurt at work and starting feeling this pain and it’s been 7 weeks drs said it was calcification and now they’re doing an mri because the pain doesn’t coincide with calcification. But this video makes so much sense. I will tell
my dr and therapists this is exactly what I’ve been feeling.
cheers dude - helpful vid.
Cuff tears are terrible and hard to treat. Even if you repair it, rehabilitation takes months and the repair is never as strong as the original. Lateral Raises >90 are not worth it. Also, you’re working your supraspinatus more than your deltoid at this point. This is a deep muscle you can’t really see and its tendon just isn’t designed to see such high tensile forces.
hang on a bar and your shoulders will be back in a few months if you have a tear and if you strengthen your rotator cuff after a tear by doing exercises alongside hanging you will be even better than before.
Do you suggest to treat it with some steroids then?
Thank you very well explained
Thanks geezer!!
I appreciate 🙏 💛
i changed to hi to low , and low to hi cross over for my chest exercises. Seemed to minimize or zero out the pain I was experiencing with the bench press.
I was always told benching or shoulder presses with a bar is just bad for your shoulders in general. Upright rows never seemed good to me this confirms it.
I HAVE HAD CHRONIC RIGHT ROTATOR CUFF ISSUE FOR PAST 12 YEARS BUT HAVE FOUND WIDE GRIP UPWRIGHT ROWS DO NOT BOTHER MY SHOULDERS(BUT ABSOLUTELY NO NARROW GRIP)🤔
@@marcdanieltheriault3955 I think at the end of the day they just tell you to do whatever is comfortable which might mean heavy weight could be out the door, at least until you feel better… but even then. Go slow and have good form and breathe!
Bro, your video is perfect🌟, i wanted to see something this helpful for my pain relief but wasn't able to find anything till now, it appeared on my home screen but still your thumbnail was stopping me from clicking on the video. i am a designer I can create a good thumbnail for you for free, only because your video helped me. 🥰
My favorite exercise is the squat.
I am going to try a very narrow bench grip.
Thanks for the video!!
Well explained thank you for this video 🤗
It would help to see some anatomy of the muscles and the socket joints during movement to get a visual picture.
Thank you. How about incline bench press?
Shoukder being closer to my torso is what fucked my shoulders up in the first place. Saw people saying it's the best way. I swapped, 3 months later. Impinged. When I do press without weights and just the bar, it's less painful when I have my elbows wide
I started to do the bench press with a narrower grip. It was great because my shoulder didn't hurt. However, it injured my elbow... The best way is to use dumbbells
A narrower grip isn't even that good since you're working more of your triceps than your chest... so dumb bells is defo the way to go rather than a narrower grip
I went through 50 videos to find the perfect one. Thank you so much 👊🏾
Love videos that don’t start til 50 seconds in because you’re plugging yourself
What about weight hanging workouts like deadlifts, shrugs?
Excellent video...when I choose this grip I don't feel shoulder pain but I feel pain in my elbow
Same! I hope he might upload a video helping us to solve this issue🙏
I do dumbbell overhead front raises for shoulders, with a hammer grip. I also do dumbbell pullovers for chest and back, with a hammer grip.
It would be nice to see what exercises to avoid instead of just reading Also I think there’s more to avoid than just that I don’t do any of what you’re describing and yet I still managed to hurt my shoulder
I have shoulder impingement.. I’m tired of it. It happens everytime I do shoulder lifting weights.. going to stop lateral raises and upright rows altogether now. Thanks. Will go for close elbow military press now only.
Consider dumbbell or kettlebell overhead press. They allow your shoulders more freedom than the barbell press. I can't do a barbell press because of internal shoulder impingement, but single arm kettlebell pressing works well. An added benefit is the extra core work you get since the body needs to stabilise differently when only one arm is lifting at a time.
Hi Doctor what's the best exercise for firming sagging under arms? I tear my rotator cuff lifting weights to firm up my under arms now am scared to do it again.
He should also note that decline bench pressing is less shoulder intensive than flat and incline.
love you
What about OHP?
Exactly 😓 i was hurt my both shoulders my lateral raises exercise by which i always feel low strength while doing upper body workout 😪 Because of shoulder impingement .
Same here
Same. I have corocoacromial impingement and I hate my life
Bench press doesn’t bother me unless I did something with me shoulder
What about front raises for shoulders?
I get pain even just by doing regular bicep curls. I know the front delts are still involved, but it really ruins working out
Me too. I have corocoacromial impingement and it's sucks I can't do shit
Keep shouting for rehab movements
@wiliam4294 bro I just got injured about 8 weeks ago and still feel discomfort. How long after injury we r allowed to lift weights once again ? Any suggestions for me?
It's weird for me lately raises are fine.....but bench and pushups are painful ...overhead press etc is also okay
your form could be the issue then
Dumbbell floor presses with hammer grip.
Useful list of exercise names but it would have been useful for gym newbies if the exercises & equipment that should be avoided were shown. That's the advantage of video.
Just started going to the gym, and have no idea which machines I should avoid.
What do you think about press ups with regard to shoulder impingement?
They are good for stability
Very well keep going 🤗👏👍
i arm wrestled my friend about 2 months ago and i got shoulder pain since that day .. ig i got my shoulder impinged how to take care of it please say something i want it to solve 100%
So Push ups are ok when you keep your elbows pointing down?
Hello... Once I threw the ball forcefully and after that day still my shoulder is in pain.... I've visited the doctor got physiotherapy but it's still in pain I've done many exercises.... Please help and guide me
When i lift it doesnt hurt, but then after it hurts, can i still keep doing it?
Reverse grip bench press can also be helpful to those seeking to keep training while rehabbing their impingement. Powerlifting coaches tell trainees to keep their elbows as close to the ribcage as possible (relative to grip width) during the bench press. Obviously, we don't want to emulate geared lifters who use a super wide grip to reduce bar travel distance. When you're ready to resume the standard bench press, you could go consider going one finger narrower on the ring markers than you had been. It will demand more of your triceps to put up a big weight, but it might be a wise choice for your lifting longevity if your elbows are sound. Another common exercise I would avoid during a time of shoulder impingement is dips.
Why dips? I noticed I feel it the worst when doing them. Is it because it puts excessive pressure on your shoulders?
@@nighthawk2 Yeah. If you're leaning forward for more chest activation, it's basically the same motion as a bench press. Even just doing a vertical one for more of your triceps still is a reaching motion
Dips are a highly effective assistance exercise for the bench press, but they are known to place a lot of stress on the shoulders. Push-ups using push-up bars will also place great stress on the shoulders. Decline pushups are very challenging but do not introduce the increased ROM that push-up bars do, so they may be a better choice when training through shoulder impingement. Push-ups, generally speaking, are helpful for maintaining healthy shoulders. One reason for this is that they work particular upper back stabilizer muscles which the bench press does not. Pectoral flyes are very risky even for healthy shoulders. If you insist on doing them once your impingement is gone, the pectoral fly is one movement best done with a machine (an exception to the rule) because it limits the ROM at the bottom of the movement. You asked about cable flyes, which have the advantage of controlled ROM but not the disadvantage of a fixed path like the "pec deck" has. I'm not a doctor or physical therapist, so I recommend you seek the opinion of yours for your shoulder impingement exercise selection. An external rotator cuff training program is essential for recovery and prevention.
@@jonathanwyble4227 ... Thank you for the tips! You sound very knowledgeable are you a physical therapist?
Very informative video, but the flickering text was very distracting.
Any advice on traning chest with front roter cuff tear cant find a exersice that is pain free
bar bench close grip and lighter weight and more reps to get you going then gradually increase as your rot cuff rehab progresses
very nice video. helpful content. But you tend to repeat yourself a lot while I wait for the actual information.
Will push-ups aggravate my shoulder impingement?
At what level of discomfort do you go back ti the gym. Do you have to wait untill the discomfort is gone and return to normal range of motion?
That's my question as well . Pls inform me if u find out.
Lateral raises are so good tho😓
Hi, I was diagnosed with shoulder impingement a month ago. While recovering, what exercises can I do for adding mass to my back at the gym?
Pull ups
don't do anything until you fully recover...that's why people never fully get rid of the pain...just stretch, get your nutrients, and rest it for at least a month.
you'll just end up half assing ALL your upper body exercises by never recovering and therefore wasting more time.
Deas hangs and shrugs, I'm going to to work scapula shrugs in
You forgot lat pulldown and all overhead press.😊
I feel pain on my shoulder when doing bicep curl. Is that related to impingement? Should i rest for a couple of days and go back to exercise only when pain is completely gone? Or should i continue exercising if the shoulder pain is tolerable as long as i'm doing the exercises correctly? Thanks!
It might be due to a „partial“ tear or tendinitis in the tendon of the long head of biceps.
See a doctor
rest for a couple days? you have to rest it for a couple MONTHS.
@@boricuafrican1that’s not true
@@Keepin_The_Peace it's true if you want it to actually heal
We need time stamps.
It's not necessarily rotator cuff the radial nerve can also cause impingement if the superspinatus is compromised.
barbell wide grip bench press,lateral raises, pushing the sled, planks for over a min, and pull ups...all aggravate my impingment
Dips also kill the shoulder imo
Should I stop doing pushups? More specifically diamond pushups?
close grip push ups are generally better then wide grip but take them slow because there is still alot of ptessure on the shoulder with push exercises
pull ups are bad too
1 upright rows 2 side raises 3 bench press
Bench Press shouldn't be at 90 degrees. Arms in a t position is not right, should be more of a V.
I squat 255 pounds and fail and the bottom and I miss the safety rack and got fold and since then I get it my gym friends say it will take a month to heel
Could take months or even longer..
@@taisking7599 yep it did
Are you healed now? Do u have anymore pain or shoulder impingement?
@@kishanr849 yea bro take like a month and 3 weeks to heel
Im struggling since 2 months.. I continued the workout sessions, I think I need to take rest and do some exercises to heal.. how did u treat it?
What about the overhead press? This exercise seems to be even more aggravating than the bench press. Any recommended modifications so as to not lose gains during recovery?
Hey man. Having the same issue. Did you find an answer? I'm already more than 2 weeks off training and lost too much muscle in the shoulders
@@cavallopazzo340 it's all myths. Our shoulders will never be the same
@@wiliam4294 Nah man.. You're too negative. There are people who broke their backs multiple times and are still deadlifting heavy. Our bodies are fantastic self-healing machines, it's just about finding the right exercises and modifications.
@@cavallopazzo340 you're right man. But I have corocoacromial ligament impingement and it's fucked me up in the head.... I want to be positive but it's really suck I can gain muscle Like before and doctor told me to stop lifting but I am going back and I will be happy with the results....
@@cavallopazzo340 did you find modified exercise for overhead press?
Bro do you even lift?
Avoid overhead press
So what can I do to grow shoulders?? No OHP, no laterals… tf
@@xxxmarko5260 It's your choice. You can choose to do overhead press / exercise laterals while having shoulder impingement but doing that can risk further injury to your shoulder(s).
@@sychkid ok but is there a way to get rid of this problem completely? Do I have to get Surgery?
@@xxxmarko5260 I am not a doctor / surgeon / physical therapist so I can't give expert advice. With that being said, I also have shoulder impingement, and I can point you to the right people. All the RUclips PTs I've talked to referred me to Dr. John Kirsch. He has his own RUclips channel and website. His advice to me was to do a passive hang everyday. For the details on the exercise, get in touch with him via his RUclips channel or his website.
@@xxxmarko5260 Nah it will make it even worse..... Our shoulders will never be the same..
.. I have corocoacromial impingement and it's sucks
How about dumbell shoulder press
because this requires going throhgh the arc of abduction where the impingement occurs its not recommended to load that up even more.
I want to get rid of my impingement. The exercises aren’t helping.
hang from a pullup bar passively with your shoulders completely relaxed for about 10min a day. I just started doing this this week and it seems to be helping a lot. Look up Bob and Brad shoulder impingement here on RUclips.
If your benching where your are at a 90 degree fixed angle you are doing it wrong and could cause shoulder inguries. and upright rows are just bad your for shoulders. Also the path of lateral reaises when done correctly shouldnt interfear with your shoulder all too much. Great video this just shows how important form is. Also dont do things like benchign with a Smith Machine
@2:00 Now he tells me 🫠
Jittery music and graphics and close up camera on you, made this video remarkably annoying.
A close grip bench press is not a good chest exercise.
It still works your chest
A bit messy and repetitive
😮😮 AA
You should explain it with doing it not just talking.... I'll give you thumb down
he literally showed the excersises lol
The text animation is jarring and annoying.... You're giving medical advice not starting a rave
Or learn how to bench press properly
the problem is the angle of the shld at 90 which is when impingment occurs. ur bench technique could be petfect and it could still cause pain for someone with shoulder rot cuff tendon issue or impingment
Trash advice ever.. close grip bench press heavily works triceps and front delts .. chest will get neglected almost all times .. better is to learn to bench press properly with light weights and slowly moving towards heavy reps. Also doing reps below 90 doesn't count.. you can use those partial reps after you take a set to the failure and can't raise the dumbbells high enough then the reps can be of use otherwise it's not gonna work out.. stop spreading false information
He didnt say closr grip works chest, he said it would take pressure off your shoulders..but yeah, for chest workout there are def better options
@@petertone1616 like what?
you are ignorant mate. its good advice. close grip will lesson the angle of the shoulder abduction thus reduce the pressure on subaccrominal space and tendons in that space that are irritated only when the arm is at certain angle. close grip bench, close grip push ups will ofc use the delts and triceps more but the chest is still used aswell and its one way for someone with shoulde impingment to still be able to do some chest work that wont cause pn for rot cuff tendons. you cant be a physical therapist.
shoulder press also is good to avoid