Caution be careful with this workout!

[a-bomb83]

Re: Caution be careful with this workout!

I agree that upward rows injure the shoulder and so do lat bar pulldown behind the neck and pec dec (without proper form). Rotator cuff destruction.

ANY behind the neck exercise is dumb, imo.

[T-Man007]

Re: Caution be careful with this workout!

Actually, behind the neck pull ups and downs won't damage the rotator because of the nature of the resistance (unless form is just horrible). Behind the neck presses, those are the worst. The job of the rotators, besides rotation (LOL), is to hold the ball in place while the joing is moving. Weak rotators will allow the ball to actually come up into the socket and that's where damage happen. You will find this more prominant on exercises that involve the delts and pecs, not the lats. The reason is because as you press up or lift up the gravity tends to push the ball into the socket. I don't care how strong your rotators are, they are not strong enough keep the ball out of the socket with heavy weight. Now, with pull ups or downs the movement is totally different. The emphasis is only slightly on the posterior delt and mostly on the lats and brachialus (sp). Therefore, it's much less likely to injur your rotator on behind the neck pulls than it is pushes. Is it possible, yes, but very unlikely. You'd have to have to very sloppy form to injur your rotator on a behind the neck pull.

Where as, you could have perfect form on a press and still injur it if the weight is too heavy or you go to low. The number one thing I see people doing wrong on behind the neck presses is they think they must touch the bar to the back of their neck. I'm not sure where they got this information but common sense would tell you it's not a good idea. Your humerous bone will be perpendicular to you body about the level the bar is at the top of your head (give or take an inch). This is as far as you need to go. Why people think they need to hyperextend a joint to work it is beyond me. The best way to work a muscle is to work it safely. If you are doing military preses of any kind, once your upper arm is perpendicular to your body, or parallel to the floor, you have come down far enough. It's when you lower the weight so far that your upper arm is well beyond parallel to the floor that you put the unecessary stress on the rotators. This is where most injuries actually take place. It's a weak position for the pecs and delts and so more stress is put on the rotators, which we all know are weak little muscles. Even on bench and incline I don't go much past my upper arms being parallel to the floor. There is no point. The pecs move the upper arm towards the center of the body, but if the upper arm is behind (or lower than) the body then more emphasis shifts to the joint until the upper arm is perpendicular. This is why flies and pec decks cause so many problems, people go too far with the stretch thinking they are doing more, but in actuality they are doing less for the actual pecs and putting more stress on the joint.

[lxorl]

Re: Caution be careful with this workout!

EZ up right rows are one of my favorite exercises.... i superset them with shrugs or rear delt raises

to each their own , i guess.

[NATE]

Re: Caution be careful with this workout!

Actually, behind the neck pull ups and downs won't damage the rotator because of the nature of the resistance (unless form is just horrible). Behind the neck presses, those are the worst. The job of the rotators, besides rotation (LOL), is to hold the ball in place while the joing is moving. Weak rotators will allow the ball to actually come up into the socket and that's where damage happen. You will find this more prominant on exercises that involve the delts and pecs, not the lats. The reason is because as you press up or lift up the gravity tends to push the ball into the socket. I don't care how strong your rotators are, they are not strong enough keep the ball out of the socket with heavy weight. Now, with pull ups or downs the movement is totally different. The emphasis is only slightly on the posterior delt and mostly on the lats and brachialus (sp). Therefore, it's much less likely to injur your rotator on behind the neck pulls than it is pushes. Is it possible, yes, but very unlikely. You'd have to have to very sloppy form to injur your rotator on a behind the neck pull.

Where as, you could have perfect form on a press and still injur it if the weight is too heavy or you go to low. The number one thing I see people doing wrong on behind the neck presses is they think they must touch the bar to the back of their neck. I'm not sure where they got this information but common sense would tell you it's not a good idea. Your humerous bone will be perpendicular to you body about the level the bar is at the top of your head (give or take an inch). This is as far as you need to go. Why people think they need to hyperextend a joint to work it is beyond me. The best way to work a muscle is to work it safely. If you are doing military preses of any kind, once your upper arm is perpendicular to your body, or parallel to the floor, you have come down far enough. It's when you lower the weight so far that your upper arm is well beyond parallel to the floor that you put the unecessary stress on the rotators. This is where most injuries actually take place. It's a weak position for the pecs and delts and so more stress is put on the rotators, which we all know are weak little muscles. Even on bench and incline I don't go much past my upper arms being parallel to the floor. There is no point. The pecs move the upper arm towards the center of the body, but if the upper arm is behind (or lower than) the body then more emphasis shifts to the joint until the upper arm is perpendicular. This is why flies and pec decks cause so many problems, people go too far with the stretch thinking they are doing more, but in actuality they are doing less for the actual pecs and putting more stress on the joint.

A most excellent post!

reps coming your way...

[pigmeat]

Re: Caution be careful with this workout!

doing chins is how i hurt mine....as i was dropping down, i felt the sharp pain, and it has never been the same

[DJDIGGLER]

Re: Caution be careful with this workout!

Is chins where you bring the bar all the way to your chin on an upright row?

[T-Man007]

Re: Caution be careful with this workout!

Is chins where you bring the bar all the way to your chin on an upright row?

I refer to chin ups as chins, but that's me. It's pretty common but then again some people refuse to call the Preacher curl bench a Scott curl bench and visa versa.

[pigmeat]

Re: Caution be careful with this workout!

Is chins where you bring the bar all the way to your chin on an upright row?

no, chinups

[FUZO]

Re: Caution be careful with this workout!

PREACHER CURLS ARE ALSO A BIG NO NO FOR THE ELBOW.MY ORTHO SAID FORGET THAT EXERCISE ALONG WITH SKULL CRUSHERS

[DJDIGGLER]

Re: Caution be careful with this workout!

PREACHER CURLS ARE ALSO A BIG NO NO FOR THE ELBOW.MY ORTHO SAID FORGET THAT EXERCISE ALONG WITH SKULL CRUSHERS

DAAAMMMMMITTT!!!! I just recently started noticing a bad pain in my elbow and I bet any money its because I do two variations of skull crushers whenever I do tri's! Dammit!!!