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  • #1

    Fuggered my shoulder

    Ok this has not been the best year of my life injury wise. Nuff said.
    Recently I am finding that I have yet again screwed my right (once repaired) shoulder. So I am thinking do away with bench, either all together or for a year or so.
    The thing is I get such dam gr8 results from good ol flat bench press.
    But as a replacement I am gonna try Gironda CHEST dips.
    404 - File or directory not found.
    http://ironguru.com/vince-gironda-dips


    I did this a couple years back and at least maintained what I had.
    I am hoping that I can gain some this time around. I keep forgetting that even doing the dips weightless I getting the benefit of at least 200 lbs. I weigh 250 so am guessing 25 lbs for each arm???
    I have found that anything that I do on the bench/incline just hurts like a mofo.
    Anybody have any thoughts or wanna discuss, jump in.
    Last edited by zedhed; 07-20-2012, 12:09 PM.
    "Any man who thinks he can be happy and prosperous by letting the Government take care of him, better take a closer look at the American Indian."
    Henry Ford
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  • #2
    Stay away from flat bench press!! That's your body saying stop. If the dips are working for you and don't hurt your shoulder then I would continue them. Concentrate on flat flies and incline flies as long as it doesn't hurt your shoulder. your chest is designed to pull your arms across your body anyway so doing flies is your best benefit.
    http://i.imgur.com/rD2WL.gif

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    • #3
      Re: Fuggered my shoulder

      I got a bad shoulder also and stay away from barbell benching. Like Cane said dumbells and I all hit the cables for chest also.

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      • #4
        Re: Fuggered my shoulder

        Thanks bros!
        "Any man who thinks he can be happy and prosperous by letting the Government take care of him, better take a closer look at the American Indian."
        Henry Ford

        Comment

        • #5
          Zed I fucking love the gironda dips. There are several key things with them. U must have a v shaped dip station. I will give u a gift brother. It's a sketch the legend Vince himself drew up of these dips. Lots of key details.
          ImageUploadedByTapatalk1342829540.664960.jpg

          Now since your shoulder hurts I might say don't try then Larry's way. Larry's way there are even more crucial tricks. U must pronate the hands just right. If u really want I'll dig up the video of the legend himself doing them. Here is a teaser of him doing them. Note his hand position. By rotating the hands really takes the triceps out of the picture. Vince came up with this idea for Larry. It's pure gold. ImageUploadedByTapatalk1342829929.997666.jpg

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          • #6
            Ps. I almost forgot the most important thing. This will take some playing with the movement. U want to push up with all with your chest pretend your arms are not even there. Once u get it down u will feel it right away and be like man that magical and jerk off on the dip station lol.

            Ps these are hard as hell I can do reg dips with a 45 & a 25 on a good day.

            Gironda dips not a chance! Man status

            I have a few more Larry and Vince tricks up my sleeve but they are very advanced and not or a weak shoulder. I will start doing them next week.

            Lol just realized u had that link in your post.

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            • #7
              Re: Fuggered my shoulder

              Good luck buddy, let it heal.

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              • #8
                Re: Fuggered my shoulder

                I have a nagging left shoulder problem that used to bother the hell out of me while I did bb bench presses, but now I warm my shoulders up extremely well before I even start my routine with flys and since I've been doing this my shoulder has not bothered me.

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                • #9
                  Re: Fuggered my shoulder

                  Originally posted by Fit Guru View Post
                  Stay away from flat bench press!! That's your body saying stop. If the dips are working for you and don't hurt your shoulder then I would continue them. Concentrate on flat flies and incline flies as long as it doesn't hurt your shoulder. your chest is designed to pull your arms across your body anyway so doing flies is your best benefit.
                  ditto

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                  • #10
                    Re: Fuggered my shoulder

                    I had shoulder surgery in '09 and i havent done flat bench any heavier than 135 since then. Just not worth the risk in my opinion.

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                    • #11
                      Re: Fuggered my shoulder

                      Originally posted by Oldschooliron View Post
                      Zed I fucking love the gironda dips. There are several key things with them. U must have a v shaped dip station. I will give u a gift brother. It's a sketch the legend Vince himself drew up of these dips. Lots of key details.
                      [ATTACH]134[/ATTACH]

                      Now since your shoulder hurts I might say don't try then Larry's way. Larry's way there are even more crucial tricks. U must pronate the hands just right. If u really want I'll dig up the video of the legend himself doing them. Here is a teaser of him doing them. Note his hand position. By rotating the hands really takes the triceps out of the picture. Vince came up with this idea for Larry. It's pure gold. [ATTACH]135[/ATTACH]
                      Hmm bro. Thanks for bringing this to my attention. I never caught the pronated hands. I dont have the V bar setup. What I do is use 2 sawhorses with 33" center to center. But I could put them at a V configuration.
                      "Any man who thinks he can be happy and prosperous by letting the Government take care of him, better take a closer look at the American Indian."
                      Henry Ford

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                      • #12
                        Originally posted by zedhed View Post
                        Hmm bro. Thanks for bringing this to my attention. I never caught the pronated hands. I dont have the V bar setup. What I do is use 2 sawhorses with 33" center to center. But I could put them at a V configuration.
                        Honestly I prefer Vince's way to Larry's. Larry's seem to inflame my shoulder. I was going to try Larry's way again on Sunday and see how I feel. Lemme dig up that video of Larry doing it his way. The pronation of the hands/wrists is crucial.

                        I literally spoke to Larry on the phone by accident one day when I was ordering a cd from his company. He was so kind and shared tons of info. He went on to say by facing the palms out u change to the bicep over tricep and the bicep has a direct chest tie in. u also prevent the tricep from overpowering the move.

                        I have a dip /pull up station at home and I modified the bolt holes to achieve the v shape. The golds I go to doesn't have the v shape and I find this really makes a diff....u can rotate the hands to simulate a v setup to a small degree.

                        I also really agree warming up my shoulders before chest has helped a great deal! I just grab some #15 lb dumbs or so and do like 2-3 sets of ohp 20-25 reps with some rotated cuff moves as well then I go to chest.
                        Last edited by Oldschooliron; 07-21-2012, 01:30 PM.

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                        • #13
                          Zed----here ya go. The legend himself in action. Fast forward to like 4:05 iirc

                          http://www.youtube.com/watch?v=x3pbVpBBsVg&feature=youtube_gdata_player


                          Here is lee priest showing vince's way or like a banana as he calls it lol

                          http://www.youtube.com/watch?v=pCnVSwTxia8&feature=youtube_gdata_player

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                          • #14
                            Re: Fuggered my shoulder

                            Thanks a ton for the help here bro!
                            "Any man who thinks he can be happy and prosperous by letting the Government take care of him, better take a closer look at the American Indian."
                            Henry Ford

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                            • #15
                              My pleasure zed

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