Please Scroll Down to See Forums Below So today I went to the gym and I tried to bench. We were doing our usual 5x5 program. So we get up to the 170x5 and I can BARELY do 3. Mind you my max bench is like 230-240 so 170 isnt much. My shoulder was slightly hurting through the whole routine so far. So I stopped and it kinda spread to my bicep area of my arm. Now it kinda hurts in the joints. Not bad but enough to fuck up your workout. Does that make sense? The day before we fucked ourself up with a full body workout.
Shoulder and Arm pain
- Thread starter Eric1987
- Start date
Bro, there is a difference between pain from a good workout or pain from injury.
The pain might be as a result of soreness from a good workout.
Take a day or two off, and then try hitting the gym again. Start off with slow weights and make sure you are stretching and warming up before you start. Often times, not warming up can get you seriously hurt.
If the pain persists, I recommend you go see a doctor.
The pain might be as a result of soreness from a good workout.
Take a day or two off, and then try hitting the gym again. Start off with slow weights and make sure you are stretching and warming up before you start. Often times, not warming up can get you seriously hurt.
If the pain persists, I recommend you go see a doctor.
I'd see a doc bro. If pain persists, always see a doc. If it's nothing, no harm done.
I do shoulder dislocates with a broomstick as a warm up before every training session. These have cured all my shoulder problems and I am pain free. Take a broomstick or dowel and hold it above your head with a wide grip and your arms locked out. Rotate the broom in a semi circle from overhead to your waist and then back overhead to your back in one fluid motion. Shoot for 25 reps to start and I go upwards of fifty. This is slow and controlled. Do not get jerky with these. These will burn and pump the shit out of your delts and rotators. As you gain flexibility move your hands in on the stick.
BE CAREFULL WITH THESE!!! I DO NOT KNOW IF YOU HAVE ANY UNDERLYING SHOULDER PROBLEMS AND I WOULD HATE FOR YOU TO MAKE YOURSELF SITUATION WORSE. TRY AT YOUR OWN RISK.
BE CAREFULL WITH THESE!!! I DO NOT KNOW IF YOU HAVE ANY UNDERLYING SHOULDER PROBLEMS AND I WOULD HATE FOR YOU TO MAKE YOURSELF SITUATION WORSE. TRY AT YOUR OWN RISK.
B
Big_BK
Guest
ALWAYS stretch and warm up a little bit. I was getting hurt every time i turned around until i started stretching and warming up a little before each workout.
lookinfit75
New member
I just have one word of advice: Do not rely on pain killers. All pain killers do is make you numb and that is the last thing you want to do when you are hurt because more than likely, you will neglect the pain and it WILL get worse. There are two things that are theraputic and help with the pain and that is heat and cold. Put an ice pack on that shoulder in the area where it hurts for about 25 minutes. You can do this as many times as you want during the day it will help not only aleviate the pain but also, work as a natural anti-imflamatory. If you have a high pressure showerhead in your shower, put the shower head on the strongest setting and set the water to as hot as you can tolerate it and direct the water to where the pain is. Stretch under the hot water and continue to do this until your stifness and pain is gone. You can also do this by using the jets for the hot tub in your gym. The pressured water isn't they only reason it's effective so if you don't access to that just use the hot water from the shower. Once again, you can do this as many times through out the day as you need to (a hot pack is also useful). Both solutions allow for a very important thing to happen which is the circulation of blood and that is one of the only things that will allow you to heal (relieveing inflamation is another factor). More blood flow means more nutrients and more nutrients faster recovery and healing. Like I stated before, all the pain killers are going to do is make you numb and allow you to cope with the pain for a while but those things aren't theraputic (with the exception of Ibuprofen). Another place to target while you are under the shower nozle is the arm pit so you can get directly at that joint. Once the shoulder clears up, the elbow should follow suit and the above mention therapy will work for your elbow as well.
If you need quick relief there is an OTC ointment made by the company that makes the topical headache remedy "HeadOn" called "ActivOn". I've got the "Ultra Strength Backache" formula and in a pinch it works wonders.
I hope that helps.
Those are great! I think he probably fucked his rotator cuff... Give it a rest on the bench presses and do specific rotator cuff moves. That can of stuff happens when you abuse of wide grip bench presses, behind the back presses and behind the chin-ups/pulldowns, oh and armwrestling with friends...
lookinfit75
New member
So as usual I gotta ask Saibotica, what rotator cuff moves should he do and should he completely forget about bench or just until he heals?
I just went to the gym today after not going since wednesday. I got up to my 190 bench but then I couldnt do it at all. Sucks pretty badly. My normal max is around 240 so 190 isnt much. It hurts around my bicep closer to the elbow joint. Felt better than when I fucked it up on wednesday though.
The Causes of Shoulder Pain during Bench Pressing
By: Charles Poliquin
I am often asked about ways to reduce shoulder pain during bench pressing. In my experience, there are three main causes of shoulder pain during bench pressing:
Improper Muscle Balance: If the strength ratio between two muscle groups is off-kilter, you can actually experience faulty alignment. For example, if the strength of your pectorals is far greater than that of the external rotators of the humerus (teres minor and infraspinatus), you'll likely feel a sharp pain in the superior anterior portion of the upper arm (this problem is often misdiagnosed as bicipital tendinitis).
There are lots of other examples of off-set muscle/strength ratios, but explaining them all is beyond the scope of this article.
Adhesion Build-Up: One of the regrettable side effects of years and years of weight training is the build-up of adhesions in soft tissues and surrounding structures. Adhesions are a result of the load used and the total volume of repetitions. In other words, the more sets and reps you perform and the stronger you've become, the more adhesions you've developed.
These connective tissue buildups can take place within the muscle, between muscle groups, or between the nerve and the muscle. Adhesions can occur in any muscle structure but the one most often responsible for bench-press induced shoulder pain is the subscapularis muscle. The good news is that they can be found and "cured" quickly through a soft-tissue management technique called Active Release Techniques.
Lack of Flexibility: Failure to stretch the muscles on a regular basis can precipitate the onset of injuries. Thankfully, you don't need to become the Grand Master of Yoga to solve this problem. Regular P.N.F. stretching of the shoulder girdle before your upper body workouts will do wonders for keeping your shoulders healthy and functional.
By: Charles Poliquin
I am often asked about ways to reduce shoulder pain during bench pressing. In my experience, there are three main causes of shoulder pain during bench pressing:
Improper Muscle Balance: If the strength ratio between two muscle groups is off-kilter, you can actually experience faulty alignment. For example, if the strength of your pectorals is far greater than that of the external rotators of the humerus (teres minor and infraspinatus), you'll likely feel a sharp pain in the superior anterior portion of the upper arm (this problem is often misdiagnosed as bicipital tendinitis).
There are lots of other examples of off-set muscle/strength ratios, but explaining them all is beyond the scope of this article.
Adhesion Build-Up: One of the regrettable side effects of years and years of weight training is the build-up of adhesions in soft tissues and surrounding structures. Adhesions are a result of the load used and the total volume of repetitions. In other words, the more sets and reps you perform and the stronger you've become, the more adhesions you've developed.
These connective tissue buildups can take place within the muscle, between muscle groups, or between the nerve and the muscle. Adhesions can occur in any muscle structure but the one most often responsible for bench-press induced shoulder pain is the subscapularis muscle. The good news is that they can be found and "cured" quickly through a soft-tissue management technique called Active Release Techniques.
Lack of Flexibility: Failure to stretch the muscles on a regular basis can precipitate the onset of injuries. Thankfully, you don't need to become the Grand Master of Yoga to solve this problem. Regular P.N.F. stretching of the shoulder girdle before your upper body workouts will do wonders for keeping your shoulders healthy and functional.
For rehab exercises go to http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.printerview.html
