AC joint separation - chest exercises??

M

mjarg

0
It's been about 6 months since my grade 3 shoulder separation and I am still unable to do the usual chest excercises (bench press, incline, flys etc) without discomfort.

Shoulder presses, lat pull downs seem to be ok.

Does anyone have any suggestions on alternative excercises to help keep my chest from sinking into my rib cage :)

Thanks
 
are the only exercises that don't cause you disconfort the ones where your arms are raised above your shoulders?
 
try pushups against a wall with a swiss ball.

They mimic a bench pressing action, but place less stress on the shoulder girdle.

I can give more info on the execise if necessary...
 
Sorry, I made a mistake - this exercise is less stressfull than regular pushups, but still may be unsuitable for you because it emphasises shopulder stability, I will describe it here and you can try it to see if it works for you:

You need a 65cm swiss ball - available for £10 in the UK.

<b>POSITION:</b>Stand facing a wall, and place the ball on the wall. Your hands should be on the ball at about ahoulder height.

<b>ACTION:</B>Holding the ball against the wall, step back, have your head, neck and back in a straight line. Move your chest towards the ball, bending your elbows outwards. press back away from the wall to straighten your arms.

<B>TIPS:</B>Standing with your feet closer to the wall makes it easier, and feet further fom the wall makes it harder.

The top of the ball should be lower than your chin.Squeeze your gluteals and your abs and keep your body in a straight line.

Do 2 sets of 15 reps.
 
Also try an isometric pec squeeze:

clasp your hands together in front of your chest, and try to sqeeze them together - There is no movement but your chest muscles remain under tension. Sqeeuze as hard as you can for 8 seconds, rest and repeat.

Try this at varying heights (hands level with nippes or level with stomach), and with an object between your hands to increase their separation (try to crush a solid object like a book).
 
Thanks Xander - greatly appreciated. I will give both exercises a try.
 
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