my shoulder wtf!!!

[ThepoolGuy]

For the past month my right shoulder gives me sharp pain when I do my presses. Military,Bench,and incline dumbells all give me sharp pains in my shoulder. Ive been using light weight to see if its a kink that needs to be worked out and the pain will lighten a bit but then it will come back. I cant do my full weight on these exercises which are my favorite! This problem also came about right after I stopped taking my clomid for my 500mg a week Test E cycle. Anyone else had shoulder problems they worked out and got rid of?

 

[SgtSlaughter]

I've fixed my shoulder issue.

It was flaring my elbows on bench. Now I exclusively do CGBP (Close Grip Bench Press) and tuck my elbows into my lats on the way down. About 14" grip width. It'll vary person to person, Close grip is wherever your hands grab the bar straight out in front of you, shoulder width, no wider.

Give it a shot if you think your form needs adjusting on bench.

It made my military pain free pulling my elbows in at the bottom too.

 

[1crow]

For the past month my right shoulder gives me sharp pain when I do my presses. Military,Bench,and incline dumbells all give me sharp pains in my shoulder. Ive been using light weight to see if its a kink that needs to be worked out and the pain will lighten a bit but then it will come back. I cant do my full weight on these exercises which are my favorite! This problem also came about right after I stopped taking my clomid for my 500mg a week Test E cycle. Anyone else had shoulder problems they worked out and got rid of?

Flat and incline bench are the #1 lifts for wrecking shoulders. Think about the mechanics; most of the load goes into the joint and the pecs don't engage until later, and at that point there's a significant stretch on the anterior capsule. The wider the grip the more dangerous this becomes. The true action of the pecs is in the decline press and guys avoid those because they want an upper, not a lower, 'shelf.'

A significant part of the lift is borne by the triceps. The guy that suggests close-grip is correct, but this is more of a triceps exercise.

The answer if you recover, and I would really wait, is to use dumbbells and cables only. You will find the poundages automatically and severely reduced because you don't have the bar for artifical stabilization; you are now relying upon the ancillary muscles and you now have an accurate and safer gauge of your true lifting capacity.

Good luck.

-1crow

 

[ThepoolGuy]

interesting ill try to adjust my grip on the bench and see what happens. I do use a wide grip on bench and military. Ill also keep my elbows in and see if that helps. Thanks

 

[JohnnyWest]

u should be okay, just do some rotator cuff exercises/stretches and you should be good soon, my right shoulder started acting up again recentley but that's because the fascia is scarred on my rombhoids and the supra/ifraspinus muscle which cause them to tighten up and pull my shoulder joint slightly out of alignment, which caused the joint to slightly pinch a nerve. but with stretching i can get the muscles to relax and don't have any trouble unless i slack off

 

[mikefear]

cissus.. gh and stop doing exercises that hurt

 

[scout69]

I also have a bad shoulder and sadly once you have it it usually does not go away, any behind the neck presses are no good but we do it anyway alll I do is exercises that irratate it just go light

 

[my_pain]

I once had a shoulder injury and had to completely stop all bench for over a year and let it heal.
Now I only use dumbell's on all chest work..... no more problems.

 

[dognutz]

I had the exact same issue and found inlcine presses hurt the worst and made the pain excrutuiating so I stopped inclines. Flat bench hurt also so I switched to dumbells and added Deca in the mix. Don't know if it was dumbells or Deca but my shoulder is golden now.

 

[Twoguns]

Flat and incline bench are the #1 lifts for wrecking shoulders. Think about the mechanics; most of the load goes into the joint and the pecs don't engage until later, and at that point there's a significant stretch on the anterior capsule. The wider the grip the more dangerous this becomes. The true action of the pecs is in the decline press and guys avoid those because they want an upper, not a lower, 'shelf.'

A significant part of the lift is borne by the triceps. The guy that suggests close-grip is correct, but this is more of a triceps exercise.

The answer if you recover, and I would really wait, is to use dumbbells and cables only. You will find the poundages automatically and severely reduced because you don't have the bar for artifical stabilization; you are now relying upon the ancillary muscles and you now have an accurate and safer gauge of your true lifting capacity.

Good luck.

-1crow

excellent post

 

[justinjones1963]

The issue could also be the structure of your shoulder and the muscles being trained when doing the exercises. I had the same problems and my physical therapist told be to do lateral raises and front raises with the palms facing the body (rather than facing the ground, i.e. thumbs up). It is designed to hit the Supraspinatus from three different angles. Furthermore you do three sets of each times 8-12 reps. One starting with arms going straight out in front of you, one at a 45 degree angle and one with strait from the side (like normal lateral raises). In all three your thumbs are facing toward the sky at the end of the movement.

It is hard to explain this in words.

The problem is that there is an area in the shoulder area that is getting impinged when you do bench pressed because one muscle group is taking the majority of the load. By strengthening the supraspinatus with these exercises you help fix the imbalance.

Here is an example but the grip needs to be changed so his palms are facing out and thumbs up at the end of the movement to hit the specific area:

http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

In a final note make sure to stretch before and working out.

 

[solidspine]

tuck my elbows into my lats on the way down

I agree with the above post, and have switched to dumbbells on most of my chest exercises.

 

[needtogetaas]

I also have a bad shoulder and sadly once you have it it usually does not go away, any behind the neck presses are no good but we do it anyway alll I do is exercises that irratate it just go light

right.I got sholder pain to.have had it fore years.fuck it I just work out how I want to work out and fuck the pain.I have bin blown up before I think I can handle a pinching pain in the shoulder long enoff to get in a dame good work out.

 

[solidspine]

I hurt my shoulders, both of them when I was about 33 and they seem to be coming back now that I am approaching 60


So shoulder injuries repair themselves around once every thirty years, just wait and you will be fine.

You know, when you get this old, and want to lift heavy, it is a jugging act, something is always hurting,

 

[Caper26]

Flat and incline bench are the #1 lifts for wrecking shoulders. Think about the mechanics; most of the load goes into the joint and the pecs don't engage until later, and at that point there's a significant stretch on the anterior capsule. The wider the grip the more dangerous this becomes. The true action of the pecs is in the decline press and guys avoid those because they want an upper, not a lower, 'shelf.'

A significant part of the lift is borne by the triceps. The guy that suggests close-grip is correct, but this is more of a triceps exercise.

The answer if you recover, and I would really wait, is to use dumbbells and cables only. You will find the poundages automatically and severely reduced because you don't have the bar for artifical stabilization; you are now relying upon the ancillary muscles and you now have an accurate and safer gauge of your true lifting capacity.

Good luck.


Agreed. Go with the dumbells i find them easier on your body. I do close grip for triceps but it would be difficult to get much of a chest work out that way.

Caper26

 

[immortalis]

my right shoulder is killin me right now, but im chalkin it up to the winny

 

[GymIntensity]

interesting ill try to adjust my grip on the bench and see what happens. I do use a wide grip on bench and military. Ill also keep my elbows in and see if that helps. Thanks

But, if you close grip it, it works more tricep and takes away from building the chest. close grip presses are for tricep days.

 

[njmuscleguy]

definitely switch over to dumbbells!! delt with shoulder pain for years, physical therapy, chiropractic care, icing, heat... tried it all.... any bench press exercises are going to kill your shoulders, it's only a matter of time. Also, do shoulder stretches several times daily, ice for up to 15 mins afterwards....use very light dumbbells here too.... the point is to make the secondary muscles in those areas stronger..... also make sure your shoulders and upper back are limber, because when they tighten up, they're prone to injury

 

[ThepoolGuy]

good advice from all of you thank you. Like dognutz said the incline press hurt so bad I couldnt do it even with light weight. Bench Press is bad but not as bad as incline was. I will do some stretches and go to academy and get an ice pack so I can ice it. Im going to do those raises too see if I can balance it up. It just sucks because I base my strength on 5 lifts, Bench, Military, Incline Press, Squats, and cleans or deads and now three of those lifts are put on hold. Aack!