What are good exercises for the rotator cuffs?

[spiderpig]

My form is not all too good when i go for my 1rm on bench press, i have been lifting heavy for 4 weeks now by trying a new routine on my bench with heavy sets of 5-4-3-1, I have quit it now i DO not like it anymore, and now going back to my old workout of 5x5 and sets of 12-9-7 etc.. i have a short shooting pain in my shoulder when i bench press even just using the weight of the bar alone! I'm guessing from my knowledge that it's something to do with my balance muscle in my shoulders are weak and i need to get them stronger and also i think my rotator cuffs are something to work on.

Now I may not be right what so ever but I would like some advice on getting rid of this pain and strengthening my shoulders and balance muscles. I have currently skipped benching for 1 week but i just lifted the bar alone today and i felt the pain there, so i did not continue.

 

[meloyelo7337]

found this vid because describing it is a pain ... i like the one at 1:29
also to build stability switch to dumb bells presses for a while.

Rotator cuff exercises - YouTube

 

[MattyIce]

Lay off flat bench. Focus instead on incline db press. Making sure you lower the db's to parallel with you collar bones. Speed bag training and theraband stretches will relieve the shoulder pain (a low dose of deca will too!). About 2 years ago I bought a Burn Machine 12lb.. Works wonders for the shoulder. Good luck!

 

[spiderpig]

Lay off flat bench. Focus instead on incline db press. Making sure you lower the db's to parallel with you collar bones. Speed bag training and theraband stretches will relieve the shoulder pain (a low dose of deca will too!). About 2 years ago I bought a Burn Machine 12lb.. Works wonders for the shoulder. Good luck!

I'm still in pain 2 weeks on, only lifted 60kg of the bench for a warm up set and i felt it then so i fucked the bench off once again. Thinking back i think the cause of the pain is from doing smith machine shoulder press (Going to heavy) Do you know what would be the problem in my shoulder?

 

[MattyIce]

Fuck that Smith machine..only use for squats. Seriously bro...could be any number of injuries. Best thing to do is rest. Do resistance training for a few weeks-months. Yoga/boxing/theraband...will help you recover. Good luck!

 

[Turkey_535i]

I hurt my shoulder on the barbell 8 months ago, I switched to dumbells and started doing some stretches for rotator cuff every night before bed. Took a while but it's back to normal now. You can find some good rotator cuff stretching and movement exercises pretty easily by googling, I'd look into that.

 

[jblues86]

I had a shoulder subluxation a few moths back, sucked big time but really made me take time to focus and baby my shoulders and focusing on my rear delts more, I would look into face pulls, X's and Y's, and various versions of external rotation (I like laying down and cables)