decent program without bench/OH?

[Alpha Moth]

Recovering from a shoulder impingement, these are the exercises that I can feel that hurt my shoulder, other stuff like pull ups/chin ups seem to be ok. Just want to lay off them for a few months, kinda shitty because I really wanted to improve my chest, oh well.

Have no idea how I should go about it...ideas would help.

Monday:
Deadlift
BB Row
Chins
Curls


Wednesday:
push ups
Dips (maybe)
Triceps Isolation

Friday:
Squat (limiting them because I don't like pulling my arms back to get into position)
calf raises
pull ups


How do cable flies go in terms of shoulder aggravation?

inb4 squat more

 

[Oli]

I'd do Madcow's 5x5 without the benching. I'd do chin ups after rows on the monday friday and whatever pressing movement you can manage (dips, push ups) on the wednesday.

 

[Bench Polkov]

Do what I did, run Smolov with Zercher Squats.

 

[lozzo]

if you've got shoulder trouble i wouldn't do dips, otherwise everything else looks the goods

 

[cunniff1981]

Use a SSB (safety squat bar) for squats if you have access. I used it for about 6 months after my impingement issues. Works a treat.

What caused your problem?? Mine was bench. Even in full recovery I still won't try to bench, just don't want that time out again.