Hey DMP Fitness Fam!
So, I'm currently rehabbing my left rotator cuff, but that doesn't mean I'm skipping chest day! It just means I'm training smarter, not harder.
Today, I'm sharing my modified chest workout that prioritizes shoulder safety while still building strength and muscle. Remember, it's crucial to listen to your body and adjust your training as needed, especially when recovering from an injury.
Click on the image for the full YouTube video
Warm-up:
Isometric External Rotations: These warm up the rotator cuff muscles without excessive strain.
Isometric Internal Rotations: Again, controlled movement to activate those stabilizing muscles.
Scapular Retractions: Crucial for shoulder blade stability, which supports overall shoulder health.
The Workout:
Overhead Press (Smith Machine): Using the Smith machine provides more control and stability than free weights. Focus on perfect form and don't overdo the weight.
Superset:
Incline Bench Press: A classic chest exercise, but be mindful of your shoulder and choose a weight you can handle comfortably.
Medicine Ball Throws: This adds some explosiveness to your workout while minimizing shoulder strain.
One-Arm Cable Press: This allows you to focus on each side individually, ensuring balanced muscle activation.
Cable Flyes: Cables are great for constant tension and control, which is ideal during rehab.
Push-ups: A bodyweight staple that's effective for overall chest activation without overloading the shoulder.
Cool-down:
Cable Chest Stretches: Stretching is essential for improving flexibility and aiding recovery, especially after an injury.
Key Takeaways:
Listen to your body: Don't push through pain. If something feels off, stop and reassess.
Modify as needed: There are always ways to modify exercises to make them safer for your joints.
Prioritize form over weight: Perfect your technique before increasing the load.
Don't skip the warm-up or cool-down: These are crucial for injury prevention and recovery.
Rehabbing an injury can be frustrating, but it's important to stay positive and focus on what you CAN do. With smart training and a bit of patience, you'll be back to your full strength in no time.
Now go crush your next workout (safely)!