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CHEST WORKOUT WITH SHOULDER PROBLEMS 💪

Snap, crackle, pop. These sounds used to be for our Rice Crispy cereal, but now you probably associate them with your shoulder, particularly if you like to bench.

Training is all about putting stress on the body, but all too often, that stress can lead to some nagging injuries.

The shoulder is a complex joint that can be injured by improper form, overuse, muscle imbalances, etc., and damper your gains.

Sometimes, you may feel pain just pressing the bar, let alone some serious weight. 

Does that mean you need to give up on your chest gains?

NO!

If you’re dealing with a shoulder injury but still want to build your chest, the right training approach can help you achieve great results. By prioritizing machines and cables, you can maximize chest growth while minimizing the risk of further injury.

Why Use Machines & Cables?

Unlike free weights, which require stabilizers and can put stress on the shoulder, machines, and cables provide controlled movement patterns, keeping tension on the chest while reducing injury risk.

By using these tools strategically, you can get the same amount of chest growth with minimal risk. Plus, you can safely take these machines to failure, overloading the muscle and really taxing the chest.

Best Chest Exercises for Shoulder Injuries

• Seated Chest Press Machine: This machine provides a stable path of motion, taking pressure off your shoulders. You can set the machine to your preferred starting position, reducing shoulder pain.

• Pec Deck Machine (Chest Flys) – Isolates the chest while minimizing shoulder involvement.

• Incline Machine Press – Targets the upper pecs while keeping the movement controlled. You can also set this machine to an elevated starting position, reducing shoulder pain.

• Cable Crossovers (Low and mid-range) ensure constant tension and a full range of motion without unnecessary joint stress.

• Low Cable Pulley Flyes – Emphasizes upper chest activation with a safe, controlled movement.

• High Cable Pulley Flyes – Focuses on the lower chest while avoiding excessive shoulder strain.

You don’t have to sacrifice chest growth due to a shoulder injury or pain. With machines and cables, you can build size and strength as effectively as free weights—without the added risk.

Using a controlled range of motion and constant tension, you’ll keep your chest engaged while keeping your shoulders safe. You can get just as good a pump, if not BETTER, with machines and cables!

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BEGINNER BULKING ON A BUDGET 📝

If you want to build serious muscle, you need to get serious about your nutrition. You’ll need to eat more calories than you burn, and those calories should come from the right macro sources. Unfortunately, more food can often correlate to more money, particularly now.

Luckily, you subscribe to my DO BETTR newsletter. 

I’m going to tell you the secrets of building out your bulk without breaking the bank. If you’re looking to pack on muscle while keeping costs low, focusing on nutrient-dense, budget-friendly foods is key. Here’s how to build an effective bulking diet without overspending.

Affordable Protein Sources

Protein is essential for muscle growth, and you don’t need expensive cuts of meat to get enough. 

Eggs are one of the cheapest, most complete protein sources. While this may not be true right now, I recommend checking egg prices and incorporating them when the price trends back to baseline. 

Chicken thighs are more affordable than chicken breasts while still offering high protein content and more calories due to the added fat. 

Ground beef (especially 80/20 or lean cuts on sale) is another great option. The fat here ups your calories easily and the price can’t be beat! 

Canned tuna and salmon provide protein and omega-3s at a low cost and it is very portable. 

Greek yogurt and cottage cheese offer slow-digesting protein for muscle recovery. Opt for larger tubs or on sale products

Lentils and beans are excellent plant-based options packed with protein and fiber. 

Budget-Friendly Carbohydrates

Carbs fuel your workouts and recovery, and some of the best options are also the cheapest. 

Oats are a fantastic slow-digesting carb that keeps you full. 

Rice (white or brown) is a staple bulking food that pairs well with any protein. 

Pasta and whole wheat bread are also excellent and affordable (and delicious). 

Potatoes (white and sweet) provide essential vitamins and minerals while keeping your energy levels high.

Frozen vegetables ensure you get nutrients without the high cost of fresh produce.

Healthy Fats for Extra Calories

Fats are important for overall health and boosting calories in your diet. 

Peanut butter is cheap, calorie-dense, and high in protein. 

Olive oil can be drizzled over meals for healthy fats. 

Nuts (peanuts, almonds, walnuts) are excellent snacks to keep your calories up.

Money-Saving Tips

• Buy in bulk to save money. Choose items with later expiration dates to lower your per unit cost.

• Look for sales and discounts at grocery stores. You may feel like your grandma as you look at this week’s grocery store online coupons, but you’ll feel pretty great when you see that bill go down.

• Use frozen or canned options for long-lasting, cost-effective nutrition. Fresh is great, but if you’re on a budget crunch there’s nothing wrong with frozen.

• Meal prep to save time and avoid wasting food. This will also help you avoid eating out, reducing your gains and your wallet.

By focusing on these affordable, nutrient-rich foods, you can bulk effectively without spending a fortune. Stay consistent, eat smart, and watch your gains grow!

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