Need Some Shoulder Advice...

[ZGzaZ]

Okay, so my left shoulder has been absolutely killing me during flat bench the past 4-5 weeks, but I've got through them, its a sharp pain at certain points in the lift. I figure I have a few options here, and was wondering what you guys think will be the best way to proceed. Btw, I'm currently on 5x5...

1) Deload the weight drastically, and focus on tucking my elbows completely (as this might be playing a role in the pain).

2) Switch incline barbell for flats on day 1 and 3, and subbing military press for my current inclines which I do on day 2.

3) Stop flats altogether for now, keep inclines on day 2, and do something like hammer strength machine until my shoulder gets better than resume flats again.

Which option do you think would be best for maintaining my current strength in flats, and still helping with chest development?

 

[SgtSlaughter]

Stop any lifts causing pain.

Learn to tuck elbows with just the bar, proceed with progression of weights as soon as you've got the form down pat and shoulders don't hurt.

Possibly continue pressing using Decline bench, least ROM and still put heavy stimulus on your upper body.

Avoid cables at all costs.

 

[Lextasy]

i think finding out whats actually wrong first would be the best way to go about it... after that you can contemplate about your next step

other than that the only thing i would suggest is to stretch with bands for like 10 mins every possible way ...up, down, out, lift, pull, etc...

 

[ZGzaZ]

slaughter, and lex, neither of you think it would be a better idea to sub inclines in for day 1 and 3, as they cause me absolutely NO pain, and re-rotating flats back in later?

 

[ZGzaZ]

i think finding out whats actually wrong first would be the best way to go about it... after that you can contemplate about your next step

other than that the only thing i would suggest is to stretch with bands for like 10 mins every possible way ...up, down, out, lift, pull, etc...

the only reason I'm not too worried about what's wrong is it causes me NO pain doing anything else...no other lifts hurt besides pullups and flats...and it feels fine after the workout, and the next day and beyond. Until I set foot on the bench again is the only time it hurts.

 

[SgtSlaughter]

That's strange the incline provides no pain.

I'd do incline then. I'd go heavy with decline if those don't provide pain too.

Try to examine your form very closely on how you bench incline and see if it's different from flat? Maybe you can find your problem that way...

 

[jpt]

bro...get it checked! the longer you wait the worse it will get. my shoulder only hurt on flat's and inclines...nothing else really. it didn't hurt during the day or any normal daily movement. i waited about 7 monhts before i got an mri...turns out it was a torn labrum that was shot to shit b/c i didn't get it looked at when i first noticed the pain. for that i now pay a penalty price of not being able to do inclines even post surgery b/c there is still alot of pain when i do them. if you have insurance i would make an appointement just to be safe.

 

[al420]

Look in my log bro - Treilin just did a work up on my left shoulder. Look up Tendenosis on google.

I agree - diagnosis is pretty key as somethings can do more damage where others can help and vise versa depending on what's going on in there.

 

[Lextasy]

im no doctor, but id take the advice and get it checked... other than that, it sounds like maybe RC problem, which sometimes occur only in a certian position --for me its MP's, for you, flat bench... stretch that bitch...both shoulders, for 10-15 mins before you bench with some strong bands and you might notice a difference... also keep those elbows in as you stated...

i know before i started those bands... military press killed my left shoulder...those stretches really work that rc... and you might really notice a big difference in pain~no pain...

 

[BiggT]

Aside from of course getting a diagnosis....Just train whatever doesn't hurt it. If tucking your elbows is an issue, when you get a clean bill of health, learn to tuck them, even if it means using just the bar and working up.....if you still can't tuck them properly, switch to close-grip (~16") until you can tuck.

Make sure to ask a sports doc or an orthopedist with experience with ATHLETES.....ask the wrong Doc and you'll either get "stop lifting" or "use the Smith" or some other equally gay answer.....or they'll give you a bunch of 1000mg Ibuprofen horse tabs and send you on your merry way without addressing anything, then you can come back in 6 months to address a stomach ulser along with your now totally unfunctional shoulder, lol/jk.

It is most likely nothing and related to flaring the elbows.....but better be armed with a diagnosis than be screwed in the long-term.