Please Scroll Down to See Forums Below As I have been increasing the poundage in my 5x5 on my bench, I have noticed my shoulders are feeling it a lot more. I currently have my hands positioned so that my index finger is on the power ring. I bring the bar just to my lower pecs in the movement. Am I doing something wrong? I am kind of paranoid after reading of all the rotator/shoulder injuries. Also, what exactly does it mean to have "your elbows tucked in"? I have tried to pull my elbows closer in, towards my sides, but it makes the movement feel awkward. Should I back off the weight some and try the movement with my elbows closer to my sides during the movement or am I just being overly cautious??
Bench Press-feeling it in my shoulders
- Thread starter HodgeMN
- Start date
Mike_Rojas
New member
HodgeMN said:
yes
DrBones
New member
Depends what your goals are...
If you are a body builder.. it will take the a lot of the focus off your pecs...
I've had terrible shoulder injuries and i still bench elbows out... Doesn't bother me... You just won't be able to bench as much in the long run..
I'll probably get crucified for this post.. lol
If you are a body builder.. it will take the a lot of the focus off your pecs...
I've had terrible shoulder injuries and i still bench elbows out... Doesn't bother me... You just won't be able to bench as much in the long run..
I'll probably get crucified for this post.. lol
Mike_Rojas
New member
If your feeling pain in your shoulders, you should really change the style of benching. It's not worth getting a rotator cuff injury. If your shoulders aren't bothering you, and you're not making a lot of near maximum attempts, I guess it would be ok.
At any rate, you should add in some rotator cuff exercises. I use bands, and I do a lot of overhead holds.
At any rate, you should add in some rotator cuff exercises. I use bands, and I do a lot of overhead holds.
back off the weight and use a closer grip
one thing you can do chair catches
get someone to help you
from the highest part of the chair brace yourself, then push off as hard as you can keeping your back straight
your partner should slide the chair away so you don't hit your head
catch yourself about 2 inches from the ground with your hands directly under your shoulders
your upper arms should be parralel to the floor
hold for as long as you can
this will burn!
and help you get in a better position for benches
one thing you can do chair catches
get someone to help you
from the highest part of the chair brace yourself, then push off as hard as you can keeping your back straight
your partner should slide the chair away so you don't hit your head
catch yourself about 2 inches from the ground with your hands directly under your shoulders
your upper arms should be parralel to the floor
hold for as long as you can
this will burn!
and help you get in a better position for benches
Thanks for all the inputs. I really felt it in my shoulder today. I think I am going to take a few days off and lighten up on my bench some as I try some new positions. I am finding that strength training is alot like life; sometimes you need to take a step back to move forward again.
PolishHammer1977
New member
Start rehabbing your rotator cuffs
Hodge definitely bring in the elbows... you will thank yourself later.... Make sure to do close grip work... used to be in the same boat, quite some time back... making the changes not only rid me of the shoulder pain but gave me a substantial jump in my overall bench press after a month or two...
Generic MALE
New member
Do you only feel it in one shoulder?
Put your pinky on the power ring. A little less in the pecs is a lot better than a tear.
Are you exhaling your air when you press at any time???
B True
Are you exhaling your air when you press at any time???
B True
ex-
it acually works quit well, we used it durring track, and everyone did em, even the freshmen that had never touched a wieght, although now that you mention it, i think they did use the seat part of the chair
i always used the back rest, i'm not sure how much it matters cause of the push off, you end up nearly perpendicular to the ground
but in all it was just a suggestion
it acually works quit well, we used it durring track, and everyone did em, even the freshmen that had never touched a wieght, although now that you mention it, i think they did use the seat part of the chair
i always used the back rest, i'm not sure how much it matters cause of the push off, you end up nearly perpendicular to the ground
but in all it was just a suggestion
C
Citruscide
Guest
Coming from someone who has shoulder "problems" -- I've found moving the grip in a tad does help a bit. I mean... moving my grip in makes it so that I don't feel any pain in my shoulders, vs. unbearable can't lift my arm over my head type pain. My chest still gets a great workout from that too...
Rehab your cuffs... and make sure that is where your pain is stemming from. Most likely it is. Mine just comes from having ligaments loser than Madonna.
C-ditty
Rehab your cuffs... and make sure that is where your pain is stemming from. Most likely it is. Mine just comes from having ligaments loser than Madonna.
C-ditty
audiophyle
New member
can anyone explain how to rehab your cuffs?
PolishHammer1977
New member
D
Deleted member 33117
Guest
Mike_Rojas said:
Agreed! I have first hand experience with this one. Bench press is not a lift that you wish to make compromises on simply for the sake of moving heavier weights, like I did.
audiophyle
New member
thanks for the site hammer 
PolishHammer1977
New member
anytime gentlemen
Here is my split
Sun: Chest/Biceps
Flat Barbell Bench 5x5
Incline Dumbell
Decline Barbell Bench
Curls 5x5
Incline Dumbell Curls
Concentration Curls
Mon: Legs
Squats 5x5
Leg Curls
Leg Lifts
Lunges
Tue/Wed Off
Thur: Back/Shoulders
Deadlifts (standard not sumo) 5x5
Bent over rows
Pull ups
Shrugs
Bent over lat raises
Fri: Shoulders/Triceps
Standing Millitary Press 5x5
Upright Rows
Lateral Raises
Close Grip Bench 5x5
JM Presses
Skull Crushers
Sat off
Shoulder feels alot better today. I think I will start to add in a day for training my rotator cuffs - thanks for the site Hammer. Also taking advice on my routine
Current goals are to pack on some clean muscle mass. I already know I need to eat more!
Sun: Chest/Biceps
Flat Barbell Bench 5x5
Incline Dumbell
Decline Barbell Bench
Curls 5x5
Incline Dumbell Curls
Concentration Curls
Mon: Legs
Squats 5x5
Leg Curls
Leg Lifts
Lunges
Tue/Wed Off
Thur: Back/Shoulders
Deadlifts (standard not sumo) 5x5
Bent over rows
Pull ups
Shrugs
Bent over lat raises
Fri: Shoulders/Triceps
Standing Millitary Press 5x5
Upright Rows
Lateral Raises
Close Grip Bench 5x5
JM Presses
Skull Crushers
Sat off
Shoulder feels alot better today. I think I will start to add in a day for training my rotator cuffs - thanks for the site Hammer. Also taking advice on my routine
Current goals are to pack on some clean muscle mass. I already know I need to eat more!
jackangel
New member
d3track said:
I don't think Louden Swain does flat bench at all. He loves incline, and it's my impression that a lot of other people agree with him (pro bodybuilders inlcuded). If I'm not mistaken, they feel that inclines are good enough to build mass and strength. A fair number of people suggest that incline bench puts less stress on the rotator cuffs, so that's another positive.
