Shoulder flexibility and strength

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Scott Birdby Scott Bird | December 13, 2005
Filed in ME BENCH , workouts | 8 comments

Flexibility checkIt all started last week when Alberto mentioned the unusually named YTWLs. Whilst googling to find out exactly what these were I stumbled across the article ‘8 weeks to monster shoulders’ by Alwyn Cosgrove and Chad Waterbury on T-nation. A good read.

Flexibility checkTrying out the flexibility tests - particularly the one involving touching fists behind the back (or coming somewhere near it) I discovered that a) I’m not equally flexible on each shoulder, and b) it’s much more painful doing the left arm over / right arm under test. I suspect I’ll need to address this difference before adding any real strength to the shoulders.

The pain (only whilst doing the test) is at the base of the right anterior deltoid, and there are several ways to stretch this (Exrx proves its worth yet again). My current thinking is to add a little deltoid stretching to the end of current bench workouts; and to add the serious shoulder strengthening to the workouts after a few weeks or so. The ROM isn’t too bad at the moment - I simply want to attain the same flexibility on each side (and get rid of any pain in the process) before I start strengthening things.

On to the workout itself. A busy weekend gave the lat a chance to recover properly, and this morning I ended up doing a quick ME BENCH session. Only a day behind schedule - will no doubt catch up tomorrow.

Of the two major exercises the first is a combination I haven’t really played with : close grip benching with a low incline. This warmed up the triceps and shoulders nicely for the subsequent seated half presses, and a new PR came along for the ride.

Finished up with a bit of anterior deltoid stretching - I’m keen to see whether this will have much impact over the next couple of months.

Bench press (15°, close grip) 2×20@20/44. 2×10@30/66, 10@40/88, 8@50/110, 5@60/132
Seated half press 4×12@40/88


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Comments

1

nice close grip work.

well your far more flexible than me. i can just about get the lower arm behind my back at all.

half press is top end of shoulder press movement or..?

Posted by: john y | December 13, 2005 7:24 PM

2

Good work on that PR, Scott. And I just tried that test and flunked - - - ack. I really do need some flexibility work. Thanks for the info.

Posted by: Alberto Caraballo | December 13, 2005 7:54 PM

3

John, the seated half press is similar to a shoulder press, with the main difference being that you bring the bar down to the top of your head, rather than in front of it. I usually do them in the rack, with pins set at head height - just in case. Same grip/arm position as skullcrushers.

I do them as the shoulder involvement lets you handle more weight than other triceps exercises. They warm the shoulder/upper arm area up nicely :)

Alberto, I’m convinced that it’ll pay dividends long term to sort out the flexibility issues. How close did your hands get? Are you prevented by pain, or just a reduced ROM?

Posted by: scott | December 13, 2005 9:35 PM

4

well….i’m pretty sure i failed the worst…my hands are like 18+ inches apart…no pain just not flexable at all.

Posted by: Stinn | December 15, 2005 1:24 AM

5

18 inches! Stinn, are you much more flexible after you’re warmed up a bit?

Posted by: scott | December 15, 2005 9:12 AM

6

My wife told me that I’m a tad farther than a fist apart. Under and behind flexibility is ok, above and behind flexibility needs work. Reduced ROM holds me back, and I have to work on it.

Posted by: Alberto Caraballo | December 15, 2005 6:03 PM

7

Alberto, a fist apart isn’t too bad at all. Are you planning to follow any of the suggestions in that article - or do you have something else in mind?

Posted by: scott | December 15, 2005 6:09 PM

8

i can do it

Posted by: bob | January 17, 2006 11:38 PM

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