Muscle Ventures Video Analysis

In this podcast (download iPod compatible, 40MB), Dave Liepman demonstrates the strong man tire flip on his driveway. As we learned in his initial podcast, Dave has gone through quite an experience gathering training implements. Here we see that he has a 658 lb. tire with lots of wear and tear, including holes to let the rain drain out.

The tire flip is not just about brute strength. Dave notes the following factors:

• Grip is important. Dave demonstrates both three and four tread grips. If your grip gives out, you're done for.
• Leverage is important. As can be seen in the photo above, Dave uses his knee as part of the final thrust. The knee is well positioned for effective leverage.
• Surface is important. Dave makes the point that the tire tends to slide on sandy surfaces allowing you to get considerable distance without having to fully lift the tire.

In our next segment, we'll look at the keg carry.

In this exercise analysis (Quicktime ipod compatible, 11MB; Google streaming flash video), Nancy Arnold coaches me (Bud) as I demonstrate the Hammerstrength Iso-lateral decline chest press. I recently switched to the decline chest press to minimize chronic shoulder pain I had been experiencing at various times over the years from the traditional bench press. The good news is that this press seems to consistently be doing the trick.

Readers of this site will remark that we have spent a considerable amount of time on the topics of recovery from training and minor injuries. One result of this focus has been that we switched over to a periodized training program. This program has demonstrated to us that better training results can come from varying training intensity to allow our bodies adequate time to recover from heavy loads. We've also explored massage and other techniques that seem to accelerate the recovery process by breaking up muscle adhesions.

I had hoped that all of these approaches would lead to the disappearance of the shoulder pain I had been experiencing from time to time in the bench press. Julie Kouyate's deep tissue massage certainly helped the shoulder, periodically "curing" it, but the pain would return. Periodized training helped keep the problem from resurfacing too frequently until I began to significantly increase the weights I was bench pressing.

A discussion with my doctor during my annual physical revealed that I might be irritating the supraspinatus tendon (see third photo on the left). This tendon passes from the supraspinatus muscle, involved in rotating the shoulder outward, underneath the clavicle to attach to the upper arm. The tendon can become inflamed when the shoulder is rotated too far outward under load. For some people like myself, the bench press just naturally achieves this effect.

The decline press takes pressure off the shoulder to rotate outward while still working the pectorals. The Hammerstrength machine provides a particularly easy way to do the press. As illustrated in the first photo on the left one begins the press seated in the machine. The handles should come to just below chest level. To achieve the perfect handle height, I usually set the chair to just above the level that requires me to significantly move my shoulders during the lift. Then, as illustrated in the second photo on the left, I push my arms straight out and return under control to complete one rep.

One feature of the Hammerstrength machine is that, even though each hand moves independently, the machine locks in an arc of motion. This feature is advantageous if the arc suits your body's natural arc. It minimizes the potential for you to go off track and hurt yourself. If the machine's arc runs counter to your body's arc, you should find another solution.

I have also found the rotated dumbbell press and the decline dumbbell press to be effective exercises that minimize involvement of the supraspinatus tendon. My experience with the decline dumbbell press is that I have to be careful to keep the weight in a range that I can control. A danger with all decline exercises using free weights is that is easy for the shoulder to get out of line leading to an arc of movement that over stresses the shoulder tendons.

Additional Links

• This article gives a good description of what can go wrong with the supraspinatus tendon. However, contrary to the article's assertion, inflammation of the supraspinatus tendon can frequently be reduced by changing exercises without additional intervention. For any chronic pain, you should always consult your doctor to make sure you are addressing the proper cause.

In this video analysis (Google ipod compatible, 3.6MB; Google streaming flash video), Bud demonstrates the rotated dumbbell chest press.  The chest press can be a challenging exercise  for those with shoulder pain.  The problem usually arises with the abducted and externally rotated position that is required for the exercise.  The rotation at the bottom of this move helps to eliminate the stress put on the shouolder joint and supporting structures.

In the first photo at the left Bud is in the start position for the press.  As you can see his elbows are close to his sides and his palms are facing each other.  In this position the shoulder is internally rotated and there is less stress on the joint.  This is a very safe position in which to begin the movement as the joint is strong and stable  when it is internally rotated. It should be noted that it is in this start position that most people feel the shoulder pain.

The second photo shows Bud in the initial push off phase.  Although his shoulders are still internally rotated you can see that as he is pushing he begins to rotate his hands and bring his elbows wide.  As he progresses  through the move he will be able to safely bring his shoulders into abduction and external rotation.

The third photo clearly shows Bud widening his elbow position as he pushes towards the top of the move.  It is at this point that the move begins to look more like a traditional chest press.  There is less stress on the joint at the top of the move.  The fourth photo shows the top of the move.  Buds' palms are facing away from him.  As he returns the dumbbells to the start position he rotates his palms so they are facing each other at the bottom again. 

Bud states that this variation of the chest press alleviates the strain he feels in his shoulder when performing a traditional chest press or even bench press.

ADDITIONAL LINKS

• This list provides different exercises that can also develop the chest.
• Anatomy of the chest.