Could you substitute your dips and overhead press for a decline bench (don't ask me what angle). I've been trying these for the last few weeks for no other reason than having a change and I'm finding that it hits everything pretty well but I also find that I can better stabilise with my lats and therefore get a better "break the bar" / ext rot in the shoulder. Don't know if that would help your situation mind you.
I do like decline, a really strong movement. Current gym doesn't have one (like many don't), I occasionally jump on a seated chest press machine - put the sit up as high as possible and it turns is a quasi decline movement. Although I am finding after bench even doing something like bi/tri's (especially tri's) starts to aggravate the shoulder, I guess just fatigue related. There is a dip machine at gym, but I issue about being seen on such a poncy machine.
OOI, when doing the leg press, do you drive through the whole foot or more through the heel? I'm also giving it a go after several years away from it and trying to emphasise a heel drive to target the glutes more. I know it's not the ideal exercise but squats fry my quads too quickly at the moment plus my hip hinge pattern is pretty ordinary (but slowly improving).
Other than a barbell hip thrust, do you have any tips on targeting the glutes? I'm looking for something where I can really focus on technique, feeling the muscles engage as well as improving my movement patterns. One of my main problem is that I use my lower back too much and this is buggering up my perception of how the movement is actually going. Therefore I'm trying to use exercises that don't involve the LB too greatly.
I push through the whole foot, even favour the ball slightly, you can really tell when you get it right - even more so in barbell squats. This is also just partly how I squat/press as it feels most natural (I'm tall - maybe related??)
Are you on a 45 press or a horizontal? My fav glute exercise is 45 leg press, just put your feet as high as possible on the plate and make the back rest a little steeper, this favours the gluts significantly more than the quads. Basically it results in a great ROM at the hip, more stretch/length in gluts - resulting in greater cross bridge activity in the sarcomeres and lengthens/relaxes a few of the knee extensors that cross the hips (recfem, satoris). Unilateral/One legged if you have a deficit on one side.
You could also use one of those hip/thigh machines and do single leg extension from the hip, as long as you keep the pad above the knee so you can keep you knee bent at 90 degrees it will limit the hami's from helping too much.
On another note the age had this today about women pissing themselves during crossfit. All I can say is WTF they are doing something seriously wrong, it happens but is not common in elite womens powerlifting (at least they lift respectable weights for their mass).
http://www.dailylife.com.au/health-and-fitness/dl-fitness/watch-these-women-work-out-until-they-wet-themselves-20130626-2owtl.html
this is the vid from the article.
[video=youtube;UKzq1upNIgU]http://www.youtube.com/watch?feature=player_embedded&v=UKzq1upNIgU#at=27[/video]
