Dear Trainer Tom,

I've struggled with stiffness and soreness in my right shoulder area for some time, especially after heavy bench presses. My doctor says that there is nothing serious going on, but I should lay off of bench presses with weights for awhile. Is there anything I can do for chest until I can get back to weights?

-D.V.M. Lake Worth, Fla.

Dear D.V.M.,

I commend you for having the good sense to check things out with your doctor concerning your shoulder.  Pain (soreness, stiffness, etc.) is your body’s way of telling you that something is wrong or that you need a little rest. Listen to your medical professional, ask questions, and let him/her tell you when to return to heavy duty training. After a week or so of rest, you may run the following routine by your doctor to see what he/she thinks before your try it:

Bench pressing isn’t the only way to build a perfect chest. In fact, you don’t even need to pump iron to develop a fine set of pecs. These three push-up maneuvers are sure to hit outer, inner and upper chest and make you feel the burn. Do 3-5 sets of each several times a week. Proceed cautiously, and if your shoulder begins to act up, cease and desist your workout until you have it checked again by your physician. 

Elevated push-ups develop outer chest and they are similar to basic push-ups, except your feet are elevated on a bench or step. Once in place, with hands under shoulders and body aligned, proceed to push up until arms are straight. Pause, then lower to starting position.  

Close-hand push-ups target inner chest. Begin with hands flat on the ground, close together and directly under chest. Proceed to push up until arms are straight. Pause, then lower to starting position. 

Slant push-ups will develop that upper cleavage. Begin with arms bent at 90 degree angles, and hands at sides facing forward. Proceed to push up until arms are straight. Pause, then lower to starting position.

Good luck with this routine and always remember that pain is your body’s signal to slow down and double check what you are doing before proceeding with your exercise routine. I’d love to hear all of the questions from readers out there so don’t hesitate and let me hear from you.

Tom Bonanti is a Licensed Massage Therapist( MA40288), Personal Trainer( ISSA Certified), and owner of Pump’n Inc  Gym in Fort Lauderdale, Florida. Trainer Tom welcomes your questions and he can be contacted at TrainerTomB@aol.com.