starting strength gym
Results 1 to 2 of 2

Thread: Starr Protocol - for bench rotator cuff sufferers?

  1. #1
    Join Date
    Jan 2019
    Posts
    6

    Default Starr Protocol - for bench rotator cuff sufferers?

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    About 6 months ago, i failed to do a good bench warm up, followed by dips and the left shoulder (anterior pain) started to ache for the first time. My physio concluded it's rotator cuff tenderness. My form is also bad (bar hitting too high at the bottom).

    For a while I did not bench. I can easily do pull ups, pushups and mostly any pushing on machines. My question is, can one apply the 2-week weight progression to a machine, such as an iso-lateral incline press for a rotator cuff injury? Today, I did 3x25 with 50lbs and felt no pain on the iso-lateral press.

    Overhead press can trigger the pain, so, I will stop that too.

    I'd like to get some thoughts on this.

    Marlon

  2. #2
    Join Date
    Oct 2017
    Location
    Uk
    Posts
    1,468

    Default

    I've had it for a while and it's slowly improving for me.
    Fix your bench, go narrow grip, tuck elbows in, retract scapula.
    Are you dipping on a bench or a dip bar ?
    Start doing face pulls at a light weight.
    The other exercise which was critical to my return of function is using a band, or cable machine. Make out like your arm is in a sling across the chest and grab the band or wire. Keep the elbow tight to your side and pull the cable across your body as far as it will go. Go nice and slow with good posture and only light. Do 3x10 on the affected side...or do both.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •