Upper bodyworkout alternatives

[23jim]

I am a skinny 40 year old weakling and starting your program. I have a bad right shoulder that has always given me problems when attempting to bench and is worthless for overhead press. Been to doctor with sprained shoulder 4 months ago and had 6 weeks physical therapy, never had MRI but Doc did not think it had a full rotator cuff tear maybe small partial. I think it may be impingement.

My question, is there an alternative upper body workout besides the bench and press? Dips and chin ups (or pull ups) do not seem to bother me. If I do these instead will it create any strength imbalances in my shoulder. Is that viable, or should I just work on shoulder rehab until I can do some kind of pressing movements and start and go REALLY slow.

Thanks I am looking forward to your answer.

[Mark Rippetoe]

I find it hard to believe that dips don't hurt, but that you can't press. Why have you not gotten an MRI?

[23jim]

Dips (even weighted) do no hurt. Bench's won't till something suddenly happens and I have pain (while lifting). Any overhead pressing is worst than benching. Usually only when I try to press do my shoulders hurt. So it's not been a major problem as I usually just stopped lifting. Once it gets irritated though overhead work is a big pain. I did have a work related injury and the Doctor thought I had a shoulder strain and not a rotator cuff tear. I tried to get an MRI ordered, but he didn't think it was necessary. I did see him several times and did 6 weeks of physical therapy which at the end off I had better range of motion and no pain.

Due to $5,000 medical deductible and the general feeling that I would avoid surgery and stick to PT instead makes me reluctant to see a specialist on my own now. I did not stick with PT routine post therapy, but probably now need to incorporate into my schedule permanently. I am thinking I have Subacromial Impingement but I know self diagnosis is dangerous so I probably should find a way to see a specialist and get that MRI.

[Mark Rippetoe]

"A shoulder strain" is not a diagnosis. It would be good to know what the problem actually is.

[Jonathon Sullivan]

"A shoulder strain" is not a diagnosis. It would be good to know what the problem actually is.

Hanging out on this board, I am embarrassed for my profession with a certain frequency.

[gearsmithy]

Jim,

This one hits close to home. 7 years ago I had a snowboard injury that resulted in a massive SLAP tear and bankart lesion (basically tore up the socket part of my shoulder joint). I didn't seek medical attention for 3 years until I found myself unable to train with anything overhead (I only had about a 40% intact glenoid). 4 years, 2 surgeries, and hundreds of subluxes later I am still unable to do a press without subluxing. I stopped training for 4 years because I thought I had a soft tissue problem. Needless to say I got fat and weak.

A few months ago I ditched my doctor and got a second opinion from the best orthopedic surgeon I could find. I now have a new diagnosis, 20% of my upper humorous broke off in the original accident which is causing my overhead instability. 6 weeks ago I started SS, with a slower progression on my squats and bench due to the bone loss. I also subbed the press for rows until I can get this bone problem taken care of.

I can't get this fixed yet because my insurance won't cover the graft, and I don't have 78 grand burning a hole on my pocket. But I'm training and getting stronger anyway. The point of my story (and ironically my first post on this board) is not to tell you to shut up and train, but to tell you to listen to Rip. Get the best surgeon you can and get another opinion. The more you know about your injury the more you'll be able to train intelligently around it.

So get the damn MRI and throw in a CT scan while you're at it.