your weakest link (from the mailbag)
Published: Tue, 08/24/10
Hi ,
Usually I'm the one answering questions, but this time I ask a customer
Dr. Mike Ozaki to answer my question and I wanted to share his reply with you.
Dr. Mike Ozaki to answer my question and I wanted to share his reply with you.
My Question:
I was curious on your opinion about over head presses. I read in Powerlifting
USA that many big benchers feel that overhead work such as dumbbell
presses can cause strain on the shoulder joints and rotator cuffs. Many top
benchers completely avoid this type of training. What do you think?
USA that many big benchers feel that overhead work such as dumbbell
presses can cause strain on the shoulder joints and rotator cuffs. Many top
benchers completely avoid this type of training. What do you think?
Dr. Mike Ozaki's reply:
I do not agree that overhead presses weaken the shoulders. I think this misperception
comes from many big benchers failing to develop the rotator cuff adequately. I think
weak shoulders result from failing to develop the rotator cuff, the four small muscles
that secure the head of the humerus to the glenoid fossa of the scapula.
The result of pressing heavy overhead is a tear in the rotator cuff in the weakness
position, which is the subscapularis muscle. As you know many heavy benchers
fixate on the bench and muscular imbalances develop in the rotator cuff of the
shoulder. The weakest position of the shoulder is when you overhead press, because
it has only a single muscle, the subscapularis, to hold the head of the humerus in place.
Heavy weight in an undertrained muscle will tear it in it's weakest position. If you
don't train the rotator cuff, it will tear, no if, and, or buts. That is why the device
the "shoulder horn" is supposed to work. It isolates the rotator cuff and by selectively
building this group you can improve your bench. You are only as strong as your
weakest link and as you know every big bencher has problems with the rotator cuff.
To ignore the overhead work totally, is to set up imbalances in the rotator cuff that
will come back to haunt you. I have never used a shoulder horn, but it is supposed
to strengthen the rotator cuff. Too many people feel they have to go big all the time...
the rotator cuff are four small muscles that secure the head of the humerus to the
glenoid fossa of the scapula. If the rotator cuff is built up slowly, it only stands to
reason that your bench will improve because you are training your weak link.
Train the weak link and you will prevent injury, and improve your lift overall. If you
are interested let me know and I will get together with some physical medicine docs
and give you a program to isolate and strength the rotator cuff. Again I am not a sports
medicine doc, or an orthopedist, so take what I say with a grain of salt, but I am a
pediatrician for 18 years with the last 5 of those being into weight training.
comes from many big benchers failing to develop the rotator cuff adequately. I think
weak shoulders result from failing to develop the rotator cuff, the four small muscles
that secure the head of the humerus to the glenoid fossa of the scapula.
The result of pressing heavy overhead is a tear in the rotator cuff in the weakness
position, which is the subscapularis muscle. As you know many heavy benchers
fixate on the bench and muscular imbalances develop in the rotator cuff of the
shoulder. The weakest position of the shoulder is when you overhead press, because
it has only a single muscle, the subscapularis, to hold the head of the humerus in place.
Heavy weight in an undertrained muscle will tear it in it's weakest position. If you
don't train the rotator cuff, it will tear, no if, and, or buts. That is why the device
the "shoulder horn" is supposed to work. It isolates the rotator cuff and by selectively
building this group you can improve your bench. You are only as strong as your
weakest link and as you know every big bencher has problems with the rotator cuff.
To ignore the overhead work totally, is to set up imbalances in the rotator cuff that
will come back to haunt you. I have never used a shoulder horn, but it is supposed
to strengthen the rotator cuff. Too many people feel they have to go big all the time...
the rotator cuff are four small muscles that secure the head of the humerus to the
glenoid fossa of the scapula. If the rotator cuff is built up slowly, it only stands to
reason that your bench will improve because you are training your weak link.
Train the weak link and you will prevent injury, and improve your lift overall. If you
are interested let me know and I will get together with some physical medicine docs
and give you a program to isolate and strength the rotator cuff. Again I am not a sports
medicine doc, or an orthopedist, so take what I say with a grain of salt, but I am a
pediatrician for 18 years with the last 5 of those being into weight training.
==========
So true, you are only as strong as your weakest link!
So true, you are only as strong as your weakest link!
Don't forget if you're a customer tonight is the VIP coaching call with Bodybuilder
Lee Hayward and I where we answer all your training and nutrition questions.
Lee Hayward and I where we answer all your training and nutrition questions.
It's not too late to get in on the call.
Just grab a copy of The Critical Bench Program 2.0 at this link:
Lee & I are running a two for one combo pack where you get the new Critical
Bench Program 2.0 and the Blast Your Bench 2 Program for one low price.
Bench Program 2.0 and the Blast Your Bench 2 Program for one low price.
What's the catch?
This program is not for slackers. The two for one deal is only valid until
midnight tonight Tuesday August 24th, 2010.
You snooze you lose.
If you want to get bigger, stronger and increase your bench press at the same
time you can't beat this package we put together for you.
2 for 1 Deal Expires at Midnight:
Keep training hard,
Mike Westerdal
CriticalBench.com