Injuries are avoidable — but reality is — they’re also inevitable, especially if you’re a “work hard, play hard” kind of athlete. The shoulders, knees, elbows, hips, and lower back are typically the most common problem areas. But just because you’re a little banged up, doesn’t mean you need to toss in the towel — you just need to be even smarter about your training.
As a three part series on MENSFITNESS.com and within the magazine within the Body Book section, there’s a workout for legs, back, and a grouping for chest, shoulders, and arms. Here’s Mike Simone demo’ing the latter part of the routine. Refer to MENSFITNESS.com for the two other workout segments.
THE CHEST, SHOULDERS, and ARMS WORKAROUND WORKOUT
Complete the routine once per week. (as a part of the larger program)
Chest: Floor Press
Limiting the range of motion will reduce the strain on the shoulder joint.
Perform 3 sets of 8 repetitions
Chest/Shoulders: Band Fly
Using bands will build strength while being less impactful on joints and tendons.
Perform 75 repetitions as quickly as possible. Rest as much as needed
Shoulders: Neutral-grip Dumbbell Press
The neutral-grip position creates a safer movement pattern for the shoulder joint.
Perform 2 sets of 15 repetitions
Biceps: Hammer Curls
This arm position places less strain on the wrist and elbows.
Perform 2 sets of 15 repetitions
Triceps: Band Pushdowns
This movement will be less impactful on the elbow joint.
Perform 75 repetitions as quickly as possible. Rest as much as needed.
Variations of this content appear on MENSFITNESS.com and HUMANFITPROJECT.com
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