Originally Posted by Ola Persson
In September I developed supraspinatus tendinos in my right shoulder. Three months later itís almost fully healed and Iíll start to press again after the holidays. Before that I just wanted get your opinion on my plan of attack:
- Press for a couple of weeks before bench pressing.
- Start with really low weights; say 20 kg on the press (before the injury I pressed 75 kg*6), 60 kg on the bench and do a linear progression.
- Press with dumbbells for some time before using the bar.
Would you do something differently?
Hi. A couple of thoughts. I've dealt with on-going shoulder issues myself (maybe that means you don't want my advice). That said:
1. Think about starting with push ups for your horizontal pressing. They allow good scapular involvement (unlike the fixed back position of bench pressing). Two things you might read:
Robertson and Hartman talking about getting the scaps in order to keep the shoulders (rotator cuff) healthy:
Eric Cressey's take on pressing progressions (starts with push ups):
2. Here's my response to someone asking about Serratus Anterior (SA). I bring it up because as Cressey/Hartman/Robertson discuss, a lot of shoulder dysfunction starts at the scapula and SA plays a role in that. There are other good ideas in the thread as well.
3. If you have been working with a physio/chiro/PT person who knows strength training (in addition to rehabilitation), they can probably give you much more specific advice. However, I'm assuming you don't have such advice (or you wouldn't be asking us).
4. You might spend some time playing with:
Even doing the LYTPs and Blackburns while seated (at your desk, for instance) can help you get your upper back musculature working together in a nice way. Just move into a perfect position and hold a tight contraction for several seconds or breathes.
You can easily play with these tools over the next week or two and assess how you feel before you hit the iron.
Don't be shy with rest, ice, and compression. If you are feeling good, don't be shy with using heat (either away from training or as a passive warmup).