Push-ups and Bent-over Rows, 11/6/09

This was filmed during one of my strength building workouts post shoulder rehab.

Full ROM for the push-up is chest touching the ground, and arms locked to full extension done with a rigid plank position the entire set. I am short of full extension on a couple of push-ups.

Full ROM for the Bent-over Row is bar starting at the shin with straight arms to a fluid pull into the mid abdominal region under complete control, with a slow, smooth return to the shin. I'm using 40kg to allow for strict form.

On both exercises, note the back angle and arch. Chest is reaching towards the ground and shoulder blades are pinched inferiorly/posteriorly (squeezing the shoulder blades together).

I recommend these two exercises (plus turkish get-ups once tolerable) for anyone post-labrum repair to get the glenohumeral joint's connective tissues rebuilt and restructured as close to the original joint as possible, and to get to more interesting lifts such as snatches and cleans as fast as possible.

Category:

Howto & Style

Tags:

• Push-ups
• Bent over row