Pain in Pull Ups, Bench Press, or Dips? 10 Moves to Heal and Strengthen Shoulders

[@speedo1105]

my first exposure to this site...............very good. i'm an 80yr.old competitive swimmer, retired coach,personal trainer and in excellent health but the shoulders are a swimmers main concern. i do a lot of shoulder work but i like the variety of exercises in this presentation.

[@TheQuincyEdwards]

I had both shoulders repaired for SLAP tears 12 years ago. I am currently in week 8 of recovery from a second left shoulder SLAP tear, and I can feel the right one needs surgery soon as well, so these movements will be beneficial to keep my shoulders healthy.

[@PeterCianci]

New subscriber! Best, most authentic and heartfelt/intelligent channel for health/fitness! Marcus is just and overall great dude; someone I wish I had as a friend!!

[@byza101]

I would have to agree with you. New subscriber here, but same sentiments. Marcus is an all around good dude.

[@charlie51085]

you're such a great actor feeling the pain

[@4legdfishman]

New subscriber! Thanks for the great shoulder advice. I'll be 60 this year and my shoulders have been through a lot over the years (several surgeries) I'll putting your routine to use! Thanks again. Looking forward to seeing more.

[@deeps10]

Great video. I like the professional editing and the way it's put together

[@marcusfilly]

thanks for the feedback.

[@joncuriel3547]

Great video. Keep them coming

[@rthreat0895]

I haven't been able to bench or incline bench because of my left shoulder. I can already tell that this is what I need. I've been doing just dips and elevated push-ups because that's what doesn't hurt, but that's no replacement for incline Flys. Thanks man I like your channel

[@marcusfilly]

Implement this stuff for a few weeks and let me know if it helps!

[@purposedriventv]

Thank you so much for this information. I'm getting older and certain exercises have begun to worry me with my shoulder.

[@starshine7937]

This video is BRILLIANT! So well explained and demonstrated. Thanks very much

[@marcusfilly]

Glad it was helpful!

[@javiermarrufo3539]

This is really, really helpful as I've been dealing with left shoulder tenderness/pain that made overhead kettlebell workouts uncomfortable bordering painful. These exercises will really come in handy and cover the entire shoulder that I will be incorporating tonight. Thanks Marcus.

[@marcusfilly]

hope it helps. let me know how it goes!

[@yamani3882]

Slow and controlled should be how you work out whether you have injury or not, for the majority of people. And doing these exercises should be part of any routine. Very helpful video, thank you!

[@Magnus_Loov]

Slow on the eccentric (plus slight paus, "static loading" at the bottom position)but, as you see in the video, often (try do do it) fast on the concentric. Still, very much controlled all the way! I think the biggest culprit of injuries is not taking a slight "loading pause" at the bottom of movements and instead kind of making a direct return, almost bounce. Especially when fatigued in the last reps of a set. That can be a problem EVEN if you slow down on the eccentric part! Prime examples of that are dips or bench presses where even a "slowish eccentric" isn't enough if you return immediately from the "bottom".

[@andersbjrnsen7203]

A bit of explosive speed from a slow controlled start in the positive phase will be ok for almost anybody on simple excercises. Its the complicated explosive power movements that you need to be careful with.

[@Magnus_Loov]

@@andersbjrnsen7203 Yes, as explosive as you can from a "non bounce at the bottom" return is what I am talking about(Ie slight stretch/loading pause before the "explosion"). What I referred to is to mentally always have an intention to keep that "controlled" pause in mind since it becomes harder and harder not to be tempted to do that immediate bouncing return for the absolute last reps when going to near (or at) failure. Even for less explosive (and less technical) exercises. The last rep(s) for an unassisted benchpress, for example.

[@andersbjrnsen7203]

@@Magnus_Loov totally agreed. Good to see Norwegians and Swedes agree

[@batpigguitar]

Brilliant, just what I need, thank you.

[@manilal7325]

Very very Happy to see you. Useful info... Thanks a lot. New Subscriber from India... 🙏🙏🙏

[@marcusfilly]

Thanks, appreciate the support!

[@chancenlaw759]

Can u do a healing routine for elbows too plz

[@leehelppie4544]

try wallstand pushups from convict conditioning. i do 2 sets of 50 every day. i was having elbow, shoulder and wrist irritation from burpees and pullups. my joints feel better since i began doing these several months ago.

[@marcusfilly]

I'll definitely add that to the list.

[@pastorammo]

Thanks for this video. I’ve had a lingering ac joint problem for a couple months. This helps. Enjoy your channel.

[@marcusfilly]

Best of luck!

[@Iranatg]

Great video thank you 💪

[@jennyryan6716]

Thank you for this video !! Brilliant content !! Just subscribed 👌👌

[@marcusfilly]

Appreciate your sub

[@DogDog173]

thanks, these exercises helped me a lot!

[@marcusfilly]

Great to hear!

[@emmettwalsh6901]

Thanks for this, shoulders giving me awful bother on and off. Looking forward to giving this routine a go in the morning. Happy new year!

[@JoelP1961]

I really needed this, thanks for posting!

[@marcusfilly]

Awesome, glad I could help.

[@terapieadhoc]

Mulțumesc 🙏

[@marcusfilly]

thanks for watching!

[@jessereyes7701]

Awesome video 👍very useful. Thanks for sharing your knowledge 👍

[@marcusfilly]

My pleasure

[@wimsele]

Very helpful video, thank you.

[@Johnnygstring]

Simply windmilling arms forward and backward throughout the day to push blood through the shoulder complex and massage with a hard ball against the wall, again done here and there throughout the day.

[@marcusfilly]

Great way to get blood flowing and release muscle tension.

[@leehelppie4544]

great information. thanks marcus...

[@davidpearson8954]

fantastic video thank you. :)

[@TyronPiteau]

Love your content Marcus! Always excited when a new video or email is released. Thanks 🙏.

[@marcusfilly]

Thanks Tyron! Appreciate the love man.

[@eliasjimenez7541]

Thank you very much for this Video Marcus!! After a Slap Tear I think this is going to be very beneficial!!

[@marcusfilly]

Great, I'm glad you found value in it.

[@eliasjimenez7541]

@@marcusfilly 100% I did, these have become a staple in my every day training. Thank you again for all you do for the community.

[@mircobosi]

really useful

[@sparkscommunication6430]

Thanks for all the great exercises! The band pull aparta are my most & least favorite. That burn 🔥 is no joke. Seems simple but ouch!

[@Sk0lzky]

It totally gives professionals a headache, I've been to a few PTs and doctors that either aggravated the issue or simply said "I don't know"/"Nothing can be done". The last PT I went to was like a magician, though, and now I can access ROM which uncovered other issue :D

[@marcusfilly]

Awesome, I'm glad you found a good one.

[@marcelmichaelis5755]

Awesome video! Thank you

[@marcusfilly]

Thanks!

[@azreeashraf1599]

Is there a link for Adam Fetter's KZbin channel/page? Thanks for posting!

[@stefanmccall1588]

Thank you for this video! Is there a certain order we should do the different categories in?

[@marcusfilly]

Pick out the ones that cause NO or very MINIMAL pain.

[@stefanmccall1588]

@@marcusfilly Thank you so much!

[@geneciccone4196]

More amazing great stuff Marcus thank you so much for sharing. I'm currently working thru and around a shoulder issue which at first I thought was an impingement but after some x-rays I saw with my doc there is plenty of room but the joint is just bad and I am a def candidate for replacement but we're holding off on that for now... I'm 68 but still workout daily. Anyway these exercise are great. Regarding the face-pull I was told to point my thumbs back as I pull... thoughts? I did them per your vid and def felt some different(more mid back) activation which is good! Maybe do both variations?? Thanks in advance for any thoughts and as always blessings to you and your family.

[@vibraniumcoach]

This kind of work is a must for shoulders health. Coach, what do you suggest instead for someone like me who suffers from pain in elbows and wrists?

[@iwan9726]

thank you...🙏

[@marcusfilly]

thank you!

[@tomfry7054]

Nice man bun bruh👍

[@marcusfilly]

Thanks

[@nevinwhite2371]

I really like German hangs/ skin the cats. The stretch feels amazing

[@marcusfilly]

Those are good ones.

[@axellampe3865]

THX !!

[@marcusfilly]

No problem!

[@ahmedabdul420]

tnx bro

[@marcusfilly]

my pleasure

[@GregariousAntithesis]

I have a torn rotator and was able to get it back to no pain using pool side dips.

[@px5175]

Do these exercises have spillover benefits to elbow health too?

[@marcusfilly]

Definitely

[@berner]

I don't know what it is, I'm assuming it's a bicep tendon(?) but I get this weird thing happening in my right shoulder during lateral raises as well as incline bench. When I perform the lateral raise, when my arm gets up to 45 - 90 degrees, it feels like something is catching on something else and snapping over it (imagine taking a string, pulling it taut and then running it from side to side over a smooth surface with a bump on it. The string will catch on the bump, the bump will cause the string to bend for a split second before the string snaps off of it and return to its straight position). However if I turn my hand over so the pinky finger side is facing up to the ceiling and the thumb side facing down to the floor, I completely avoid that "bump" and there's no snapping. If I simply just continue so that my hand doesn't rotate in any direction while holding the dumbbell, then I get that snapping feeling once more. Do you think it's the bicep tendon or something else and if it is, what kind of stretch would you recommend for it, if indeed stretching would be enough to help fix it?

[@berner]

@@gerhardschelbi9939 I FUCKING LOVE PIN PONG!!!

[@minestfinimal]

TGU is not working for me. Because of an impingement. Hopefully í will recover fast to get back to the TGU! Do you recommend all those 10 (9 without TGU) for Impingement recovery?

[@marcusfilly]

keep working on the positions

[@slipperyblueclay2521]

How do you advise people to get those kettlebells into the rack position and safely lower them to the floor in the KB rack and carry?

[@marcusfilly]

You just learn how to do a proper Kb clean

[@christian2423]

Anything for the elbow joint?

[@marcusfilly]

Strong shoulders and wrist mobility often takes care of that

[@mosteroids]

Man you know your shit.👏

[@marcusfilly]

And I'm happy to be sharing it

[@aweimoleayopeter6960]

Came at the right time

[@cameronguerra7290]

You still performing your shoulder and push lifts if shoulder is clicking/popping?

[@marcusfilly]

If it is just clicking and popping then yes. If there is pain associated with it then I usually a back off and advise you do the same. Clicking and popping will get better so long as there is a focus on full range of motion and moving with control first before intensity.

[@MrMazr]

damn, your veins should have names. python family tree is strong with this one. great info btw :)

[@marcusfilly]

Hahha

[@ajithsidhu7183]

Lateral Brachardalisis pain please

[@marcusfilly]

What would you like to know?

[@ajithsidhu7183]

@@marcusfilly how to solve its pain Also how to program rope climbing to build muscle and lose fat How gymnast ie horse pommel athletes manage to get bigger triceps how to get a smaller core after powerlifting

[@ajithsidhu7183]

@@marcusfilly mind helping me here please

[@tulipsontheorgan]

Try Deadman’s hang 😀👍…most need space under acromion where nerve is getting pinched

[@marcusfilly]

Thanks for the tip

[@user-dm8py8zi8h]

With my shoulder injury i m sceared to push up again

[@KarateRustamRoshchin]

💥🎯

[@Bradlawrence5885]

🔥

[@marcusfilly]

👍

[@yoshi1951]

You are doing press breathing all the time. Isn't that unhealthy (blood pressure) ? Wouldn't it be better to save the press breathing for the really heavy stuff and learn how to contract the core for stability while still breathing, like gymnasts do? No offend, just a question.

[@marcusfilly]

i just released a video about this on my Functional Bodybuilding page

[@nikolaj781]

why pull the elastic band like that, it is better not to wrap it, but just toss it over and pull at each end

[@thomasdrinkmoore9827]

My pain is only a 2 - stop watching - save video for later - win ;-) Just kidding :-D

[@notgivennotgiven7776]

Dude, don't look, but you've got something on your head

[@marcusfilly]

Oh goodness.

[@TheVintageGamer]

Not enough weight

[@ConstructiveMinds100]

BS for someone with pain. However excercises are good for over whole maintenance

[@DoubleJabSlipRightHand]

Some of these are horrible for many shoulder conditions. I feel bad for the people taking this guys advice and have specific shoulder issues. Cookie cutter exercises like this sometimes do more harm than good. Go see a doctor, don't listen to some fitness dweeb on the internet.

[@davin8r]

Sorry, but your face pull technique is *terrible* and will make a rotator cuff impingement problem *worse*. Doing face pulls with that technique is a good way to *cause* a rotator cuff tear. Please see one of Jeff Cavalier's videos to learn how to do a proper and safe face pull.

[@masonmalaguti3463]

Jeff cavaliere is the man that will get u injured

[@davin8r]

@@masonmalaguti3463 lol sure. Look at the biomechanics. This guy specifically says to internally rotate your hands/wrists while raising your elbows up. That *is* the *worst* position for shoulder impingement! Don't take my word for it -- look it up. I don't know about the rest of his advice (I stopped watching after the butchered face pull), but this guy is giving horrible advice for the face pull. Thumbs should be *up*, elbows *down*, and you should lead with your hands. All this guy is doing is a glorified rear delt row with the added "bonus" of rotator cuff impingement 😆

[@taylormorgan1509]

I'm not sure I follow your comment. Though his wrists are be internally rotating during the movement his shoulders are rotating externally as he pulls toward his face. If his shoulders internally rotated (from his pulled-back position) his hands would be below his elbows.

[@davin8r]

@@taylormorgan1509 Internal rotation does not require his hands to be below elbows. Thumbs facing down is internal rotation, regardless of where your hands are.

[@taylormorgan1509]

@@davin8r He is internally rotating his wrist while externally rotating his shoulder. It would be quite difficult to bend your elbow like that and get your hand up to your ear level without externally rotating your shoulder (humerus)...try it.

[@gawebm]

How can anyone take advice by someone wearing that bizarre man-bun??

[@marcusfilly]

not sure but seems like a handful of folks appreciate the advice

[@galiciusgg2822]

Vivobarefoot 👍😉

[@mdshett2]

Great stuff. Thank you!