I was doing a DB shoulder press today and I picked up 45s and then I did one and on the second rep something happened with my shoulder.
Like it popped backwards into the joint, i think i brought it back to far or something, maybe it just leaned a little too back or whatever. Anyway it just like locked, luckily my friend was there. I stretched out a bit before and afterwards I could only knock out afew reps (3).
Just wondering if it's something I should worry about. I did a couple of pullups and otherthings to figure out which movement the pain was coming from, it didn't hurt during the pullups or the dips or the stretching. Idk...
Ive learned the hard way that warming your shoulders up is very important. I did somewhat of the same thing. Except my left arm just gave out and I dropped the 45 right on the top of my leg and gave myself a _BIG_ Charley horse.
My sig scared getfit.
Always warm up on shoulders and chest, mine are prone to injury as well. its sucs but warming up has solved almost all of my problems
What warm ups do you guys do? I'm hoping to get back into my routine after a rotator cuff tear soon.
I take a 45lb plate and rotate it around my head, the rotation is sort of like spinning a quarter on a table to and its almost about to stop spinningwere it kind of wobbles. I always do that before bench pres works wonder, also just do the regular excersizes with very light weight 5-15lbs
Here's the way I warm-up my shoulders (and a few other body parts):
Figure out your heavy weight (what you worked out w/ last time)
Set 1: 50% of that weight X 12
Set 2: 50% x 10 (a little faster)
Set 3: 65% x 6
Those were warm-up sets. Rest 1 min between sets. Then two weight acclimation sets.
Set 4: 80% x 3
Set 5: 90% x 1
Rest 1 min between acclimation sets. Then to working sets:
Sets 6,7,8: 105-110% x 4-6 (2-3 min rest between sets)
This is from the Max-OT program, and I find it works very well for me.
Oh, and one more thing: you only need to warm up a body part once. No need to do this before each exercise. For example, do this for flat bench, then go right to working sets of inclines or declines or whatever else you're doing for chest.
Last edited by BG5150; 07-08-2005 at 10:42 AM.
There are no stupid questions, just stupid people.
Two wrongs don't make a right, but three rights make a left.
Are you eating while you are reading this? You should be... --hrdgain81
Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation
Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.
By the time I got to set 5 my shoudlers would be dead. There is no way I will EVER be doing that.
My sig scared getfit.
Not really. You use 50% of the weight. They are very low weight sets, and will not tire your muscles. When the weight gets higher, notice that you are only doing 3, 1 rep per set.Originally Posted by Beholder
I stretch my shoulder out but I'm interested in the whole plate thing. How do you do that Holy wars? I'm just having trouble picturing it. Do you take a plate and just rotate it around your shoulder?
My max is 50lbs but I started with 30lbs dbs and work my way up, didn't just pickup 45s and start pushing if that's what you guys are thinking.
Last edited by Pasha; 07-08-2005 at 03:00 PM.