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  1. #1
    Registered User Vegardsl's Avatar
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    I really need help with chest exercises cause of an injury

    Hi!

    Long story short: My collarbones is popping in and out when I do certain exercises like: flyes in cable, benchpress, military press, Dumbbell Bench Press, Dumbbell Pull-Over etc.. they pop in and out cause of a previous injury and I can't do these exercises since its bad for my collarbones to pop in and out (subluxation).

    My question is: I know I should change workout routine/program every so often, but the quantity of chest exercises is very limited to me due to the collarbones. Will I still get progress if I only use the one I find OK to do? Push ups, dips, machine fly, and machine chest press? I dont know if they will train my chest enough.. or maybe someone has other chest exercises to recommend where I dont need to lift weights above my head, as that is whats triggering the collarbones..
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    Honest Avatar faithbrah's Avatar
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    those should be fine if you really can't do any common ones like bench. i'd probably prioritize weighted dips and weighted push ups
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  3. #3
    Registered User Chesticles2's Avatar
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    You need to be very careful with that joint. Once it's compromised there isn't many doctors that will touch that area due to the lungs close underneath.
    My suggestion, stay away from "opening" the chest up very wide (not just in chest movements, lat pulldown, wide grip rows, etc). Train in short Range Of Motion and you can still get the same results (Brad Schoenfelds research). Do this for 3-6 months so you can build connective tissue to help support the joint again. Honestly, you may never regain control if you continue to "rip" it open over and over again.
    Train smart for longevity.
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    Registered User ManwittaPlan's Avatar
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    before ANY workout advice it's worth going to see a qualified physical therapist that after examination will give you an exercise routine

    i'm going through something similar with my shoulder and being able to do pecs. i'm limited to only two exercises: a modified single arm cable crossovers (looks more like a pushdown) and a dipping machine. that's it. this is per recommendation of my PT until my dislocation fully heals and impingement is improved.
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