Shoulder Question

[Pasha]

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...

[DNL]

did you properly warm up your shoulders?

[Beholder]

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.

[Unholy]

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

[endoplasm]

What warm ups do you guys do? I'm hoping to get back into my routine after a rotator cuff tear soon.

[Unholy]

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

[BG5150]

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.

[Beholder]

By the time I got to set 5 my shoudlers would be dead. There is no way I will EVER be doing that.

[dw06wu]

By the time I got to set 5 my shoudlers would be dead. There is no way I will EVER be doing that.

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.

[Pasha]

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.