Big Bench + wide grip =

[bigdho]

A FUCKED ROTATOR CUFF!!

LAst night I was doing flat bench 5x5 @ 310 not something Ive never done before and not my max and on my second set I felt something kinda pop deep in my shoulder. I was able to finish my other 3 sets but when I moved on to incline dbs @ 115lb I could bearly get them up and could only do 5 reps because my shoulder was hurting to bad. I couldnt finish chest. It hurts to do any kind of chest press and to do a shoulder press movement. It does not hurt to do front or side raises so Im a little confused. Any one have experance with this? What kind of down time am I lookin at?

 

[halfaclue]

Front and side lateral movements use much different motions then bench so that is not a surprise. I messed up my should er to years ago when it hurt to do laterals but bench was fine (opposite of what you have going on). I'd see a doctor asap because if you tore something it could be healing incorrectly as we speak.

 

[b fold the truth]

I do my flat pressing with my pinky on the power ring at the widest. Most are closer. I feel that this is best for pec contraction as well...even though you don't get as much stretch maybe.

Stretch, use bands, ice, heat, icy hot, get a good massage, and do lots of rotator work with the lightest dbells you can find!!!

B True

 

[bassman]

Just found this this morning

http://www.dolfzine.com/page391.htm

I'm gonna try the entire "system" next time I hurt my shoulder but in the mean time I am going to incorporate all the movements into my daily warmup and some into my shoulder workout.

 

[eat big]

Just found this this morning

http://www.dolfzine.com/page391.htm

I'm gonna try the entire "system" next time I hurt my shoulder but in the mean time I am going to incorporate all the movements into my daily warmup and some into my shoulder workout.

yes that is a very good article, ive seen it before, it may even be on the sticky for training

 

[cwick0]

big bench + wide grip (middle fingers on power rings) = one strong bench for me.

I got 405 for 9.5reps this week and rest paused 455 for 1.

My recommendation would be to take several weeks off from bench and then see how it feels. Ive had some nagging injuries lately and have just pushed through them. I know, probably not the wisest move, but i did everything i could physically do. I screwed my left shoulder up about 3-4 weeks ago, fortunately i only missed a week of military press, but did the rest of my shoulder routine. Now the shoulder is back to normal and all is well.

Hopefully you will get lucky and it will just be something minor.

 

[Tweakle]

going wide on the bench for sure helped mess up my shoulder (along with changing my DL grip without working into it) hope it heals fast bro

 

[bigdho]

Thanks for the help and info.

I just did some tests here in the gym. basicly if Im laying down on a bench with my arms up in a benching position it hurts. I tryed close grip bench....nope. I m goin to train shoulders today since its shoulder day but avoid heavy mil press and just go with side raises front raises and bent over flys, basicly any movement that dont hurt. Ill take a week or 2 off of chest and start doing strenthening exercises for my rotators. I found all the exersices we do do nothing for strenthening the roatators. And there are 4 movements that KILL rotators. Wide grip bench, upright rows, pullovers, and behind the neck mil press. Im probably not ever going back to bb bench press, all I get from it is injurys. I have a different injury to the other one of the 4 rotator muscles from bb bench so this makes to strained rotator injurys from blat bench. Im sure its because of bad form, to wide of a grip and lowering the bar to high, up around my collarbone area enstead of my nipple line but when I do the proper form it feels like its all shoulders so I think for my body make up flat bb bench doesnt agree with me so Im going with dumbells from now on and see how it gos.

 

[Synpax]

I don't think middle finger on power rings constitutes 'wide.' - I do pinkys on the ring.

 

[halfaclue]

I don't think middle finger on power rings constitutes 'wide.' - I do pinkys on the ring.

then middle fingers would be a couple inches widder wouldn't?

 

[bigdho]

going wide on the bench for sure helped mess up my shoulder (along with changing my DL grip without working into it) hope it heals fast bro

Hey bro does deads affect your rotator?

I read ina artical to completly cut out deads.........fuck that. Did you find a way around it?

 

[cwick0]

I don't think middle finger on power rings constitutes 'wide.' - I do pinkys on the ring.

OKAY, apparently im not sure which rings are the power rings.

Anyway, my middle fingers are on the outer most rings, leaving me about an inch or so away from the outer pins/rack.

 

[bignate73]

wide benching for sure should be handled with caution. Ive always heard to keep the reps up a bit if doing them to build power off the chest etc, for that very reason. its too easy to get injured. I keep my pinkys on the rings most times or if i'm doing close grip work, i go about shoulder width apart. I prefer closer grip work as it is, because I bench for numbers not cosmetics. (no slam on anyone) the growth is a pleasant byproduct...heheh. rest up bro. hit some palms facing close dbell presses when you feel you can, just so you can get some work, but for now baby that shoulder.

 

[cwick0]

I bench for numbers not cosmetics. (no slam on anyone) the growth is a pleasant byproduct...heheh. .

I love this comment. Can i say ME TOO.

 

[bigdho]

wide benching for sure should be handled with caution. Ive always heard to keep the reps up a bit if doing them to build power off the chest etc, for that very reason. its too easy to get injured. I keep my pinkys on the rings most times or if i'm doing close grip work, i go about shoulder width apart. I prefer closer grip work as it is, because I bench for numbers not cosmetics. (no slam on anyone) the growth is a pleasant byproduct...heheh. rest up bro. hit some palms facing close dbell presses when you feel you can, just so you can get some work, but for now baby that shoulder.

Thanks bro.

I called my doc, hes a member of my gym so he knows my whole situation. Ill let you all know what he said.

 

[WalkingBeast]

OKAY, apparently im not sure which rings are the power rings.

Anyway, my middle fingers are on the outer most rings, leaving me about an inch or so away from the outer pins/rack.

I thought I was benching wide! haha I bench with my pointer (index?) finger on the second set of rings. Not sure if those are the power rings. Ive definately been getting some shoulder pain, but have been working through it so far. Rest seems to help it. My back is bothering me the most. Havent messed up the shoulders too bad yet.

 

[ChinkNasty]

yea, I had the same exact problem this summer benching wider than usual (index on power rings). Although my bench was pretty solid, I definitely fucked up my right shoulder doing it. So I moved my grip in more, to about middle/wedding finger on the rings and for a couple months I was just benching cautiously...that seemed to help and now I'm slowly going back out to index on the rings...seems to be alright, still feeling a little twinge of pain but not much...also, I've been doing lots of rotator cuff exercises on all the upper body days and that seems to be helping a ton...hope that helps

peace,
CN

 

[cwick0]

yea, I had the same exact problem this summer benching wider than usual (index on power rings). Although my bench was pretty solid, I definitely fucked up my right shoulder doing it. So I moved my grip in more, to about middle/wedding finger on the rings and for a couple months I was just benching cautiously...that seemed to help and now I'm slowly going back out to index on the rings...seems to be alright, still feeling a little twinge of pain but not much...also, I've been doing lots of rotator cuff exercises on all the upper body days and that seems to be helping a ton...hope that helps

peace,
CN

I think the problem lies in the fact they some go to narrow, using more triceps than necessary, while others (like me) maybe go to wide. However, I feel very comfortable because i have really wide/broad shoulders, so that is what feels the most comfortable.

 

[The Shadow]

A FUCKED ROTATOR CUFF!!

LAst night I was doing flat bench 5x5 @ 310 not something Ive never done before and not my max and on my second set I felt something kinda pop deep in my shoulder. I was able to finish my other 3 sets but when I moved on to incline dbs @ 115lb I could bearly get them up and could only do 5 reps because my shoulder was hurting to bad. I couldnt finish chest. It hurts to do any kind of chest press and to do a shoulder press movement. It does not hurt to do front or side raises so Im a little confused. Any one have experance with this? What kind of down time am I lookin at?

Totally an indicidual thing,.,,,,,I bench with index fingers on the ring and have never had a problem.....anf I hit 2x bodyweight...

You shoulders will get fucked by any exercise if you dont triain all three heads and hit internal/external exercises

 

[bignate73]

actually its not incidental at all.
its universally known (in PL'ing circles) that illegally wide benching is hard on the shoulders. index on rings is generally a competition grip (not illegally wide), but alot of PL'ers train inside that grip because of the strain on the wrists and shoulders. index on the rings is used because its the widest you can go to shorten your bench stroke tremendously, but not by everyone. you gotta look at a person's frame before leaping to conclusions as to what is wide and what isnt. some people can feel great with index on the rings, and others feel like they are getting split open like a thanksgiving turkey. (holiday humor) Advantage for some, disadvantage and dangerous for others.

but I agree...prehab movements are paramount to shoulder health. even doing them half heartedly is better than none!

 

[The Shadow]

actually its not incidental at all.
its universally known (in PL'ing circles) that illegally wide benching is hard on the shoulders. index on rings is generally a competition grip (not illegally wide), but alot of PL'ers train inside that grip because of the strain on the wrists and shoulders. index on the rings is used because its the widest you can go to shorten your bench stroke tremendously, but not by everyone. you gotta look at a person's frame before leaping to conclusions as to what is wide and what isnt. some people can feel great with index on the rings, and others feel like they are getting split open like a thanksgiving turkey. (holiday humor) Advantage for some, disadvantage and dangerous for others.

but I agree...prehab movements are paramount to shoulder health. even doing them half heartedly is better than none!

LOL

I said indivdual thing....not incidental


true though im tall and have very wide shoulders.....I have tried coming in and it kills my shoulders

 

[JohnnyCoho]

BIGDHO, hope its nothing to serious Brah' !!

Dunno if this will help but it helped a buddy of mine who blew his shoulder out last year. Show it to yer Doc and see what he thinks;

http://www.elitefts.com/documents/shoulder-rehab.htm

Best to ya!!

P.S. Is that yer new gym in yer avatar?

 

[bignate73]

LOL

I said indivdual thing....not incidental

LOL, my dyslexia kicked in for a minute...

 

[The Shadow]

lol

 

[WalkingBeast]

El "O" El!! Tee hee!!

 

[TRUEsoldier]

I do my flat pressing with my pinky on the power ring at the widest. Most are closer. I feel that this is best for pec contraction as well...even though you don't get as much stretch maybe.

Stretch, use bands, ice, heat, icy hot, get a good massage, and do lots of rotator work with the lightest dbells you can find!!!

B True

strong guy with great advice! i listened to him when my rotator was bothering me, moved my grip in a bit, and pay more attention to my elbows, and my rotator rarely ever bothers me anymore!! my bench lost some strength at first when I was getting used to it, but now I will never go back, I love it!!!!! It has helped so much

Peace

 

[bigdho]

BIGDHO, hope its nothing to serious Brah' !!

Dunno if this will help but it helped a buddy of mine who blew his shoulder out last year. Show it to yer Doc and see what he thinks;

http://www.elitefts.com/documents/shoulder-rehab.htm

Best to ya!!

P.S. Is that yer new gym in yer avatar?

Great artical. Thanks. Yep thats my new location in my avatar

 

[bigdho]

One of my members is a trainer for the Detroit Tigers hes here to be with his family so I asked him about it. He did some tests and told me that it was not a tear but a strain like a spraned anckle. He said to just lay off the movements that bother it and do the rotator cuff exersices and it should be fine. Also my doc is a member and hes commin in tonight to take a look at it.

 

[b fold the truth]

strong guy with great advice! i listened to him when my rotator was bothering me, moved my grip in a bit, and pay more attention to my elbows, and my rotator rarely ever bothers me anymore!! my bench lost some strength at first when I was getting used to it, but now I will never go back, I love it!!!!! It has helped so much

Peace

Glad it worked out for you.

Even if you don't get as much pec stretch...as long as you STAY injury free you will have more progress in the long run.

B True

 

[bigdho]

Glad it worked out for you.

Even if you don't get as much pec stretch...as long as you STAY injury free you will have more progress in the long run.

B True

Exactly!

Besides Im a bodybuilder not a power lifter so I need not be concerned with the numbers so much anyway. Im going to still run 5x5 but listen to my body a little more......................Oh ya and about 6uis of growth ed

 

[b fold the truth]

Exactly!

Besides Im a bodybuilder not a power lifter so I need not be concerned with the numbers so much anyway. Im going to still run 5x5 but listen to my body a little more......................Oh ya and about 6uis of growth ed

You think that growth helps with injury recovery? Not that I could afford it even if I could find it....lolololol

B True

 

[bigdho]

No, its an inside joke, a friend of mine thinks growth fixes everything. My doc took a look at me tonight and concluded that it ISNT my rotator! Its my pectoral tendon. SO a couple of weeks off of chest and im good. Thanks to all my fellow bros for all the great advise and support, thats what these boards are all about.

 

[curgeo]

Good luck to you.....If we can do anything let us know.

 

[dugie65]

Why not just do some rotator cuff strengthening before your usual chest work out. Screwed up my anterior ligament in my right shoulder as well as my rotator cuff. just keep your range of motion limited, IE dont go so deep on bench, keep flys stabilized and make sure you go just short of parrallel with your body and you should be fine. Even after surgery, my doc reminded me that it could go back to its old state if not maintained correctly.

 

[JohnnyCoho]

Great artical. Thanks. Yep thats my new location in my avatar

Had to go to Alaska last year for a few months for work and missed yer opening. Remember ya talkin' about it last year.

Hows about some pics of the inside of the gym to check out?

Congrats by the way on getting it up and running!!

Glad to here its not yer shoulder too!!