Shoulder Hurts - Need Help!

[TQ_]

I've been working out for a year now, maybe a little longer. I've gone from 185 to about 155 9% BF. I'm not professional, so I come here for good advise. My now left shoulder hurts when I do anything chest related. It all started when I worked the barbell flat bench in my workout. I started out with dumbbells but I wanted to start trying the barbell. If I keep my form really solid and my range of movement at half distance on dumbbell flat bench then I'm ok. Just a little tingle or pain every now and then. I would say my strength is average maybe. I'm 5'9 155 and I work out with 80s or so on dumbbell bench.

Could someone please suggest something to help improve this pain in my shoulder when doing chest. I know I should probably see a doctor but I don't believe its REALLY that bad. I'm just looking for some good advise. Maybe I'm doing something wrong?

 

[GUARDIAN]

stick with db's and hammer strength machines for chest. i had something very similiar, an arithic ac. the fixed plane of the barbell hurt the worse.

do u have pain during sleep? putting that arm into a shirt/jacket sleeve? clicking sounds?

 

[TQ_]

stick with db's and hammer strength machines for chest. i had something very similiar, an arithic ac. the fixed plane of the barbell hurt the worse.

do u have pain during sleep? putting that arm into a shirt/jacket sleeve? clicking sounds?

Pain when I'm not working out, not really. Clicking sounds, yes. Generally in both shoulders but the left a little worse. I have been sticking to the dumbbells but I was just wondering if someone had some exercises I should try.

 

[GUARDIAN]

Pain when I'm not working out, not really. Clicking sounds, yes. Generally in both shoulders but the left a little worse. I have been sticking to the dumbbells but I was just wondering if someone had some exercises I should try.

I do these with bands, 2.5 lb weights, or cables.

External rotation exercise
Lie on your side. With the hand of the unsupported side, hold a weight close to your abdomen with your elbow bent 90 degrees. You can place a rolled-up towel in your armpit for added support.

Rotate your shoulder, moving the back of your hand toward the ceiling. Keep your upper arm and elbow on the pillow or towel. Return slowly to the starting position and repeat.

Internal rotation
Stand near a door with the shoulder you are exercising facing the door and the other shoulder facing away from the door. With your arm at your side, bend your elbow 90 degrees. Place tubing or a resistive band in your hand with the other end attached to the doorknob. Rotate your hand toward your stomach. Return slowly to the starting position and repeat.

Horizontal abduction
Stand next to a table or bench. Lean forward from the hips, using the arm closest to the bench for balance. Allow the other arm to hang perpendicular to the floor with the elbow straight.

Hold the weight with your palm facing inward. Lift your arm up and to the side, keeping your elbow straight. Continue lifting until your arm is parallel to the floor. Make sure you do not lift your hand higher than your shoulder. Return slowly to the starting position. Begin the next repetition right away to avoid unnecessary traction on your shoulder.

You may also do this exercise lying on a table on your stomach, with your arm hanging over the side.

 

[cboogsrun]

I've been working out for a year now, maybe a little longer. I've gone from 185 to about 155 9% BF. I'm not professional, so I come here for good advise. My now left shoulder hurts when I do anything chest related. It all started when I worked the barbell flat bench in my workout. I started out with dumbbells but I wanted to start trying the barbell. If I keep my form really solid and my range of movement at half distance on dumbbell flat bench then I'm ok. Just a little tingle or pain every now and then. I would say my strength is average maybe. I'm 5'9 155 and I work out with 80s or so on dumbbell bench.

Could someone please suggest something to help improve this pain in my shoulder when doing chest. I know I should probably see a doctor but I don't believe its REALLY that bad. I'm just looking for some good advise. Maybe I'm doing something wrong?

Lay off till you have zero pain. when you start lifting again keep your palms facing each other when you do chest exercises. That means all dumbells. Do sets of 8-10, stay away from extremely heavy sets and low reps. The turtle beats the rabbit. Lots of stretching and don't forget to do some rear delt exercises to improve the strength balance to your front delts.

 

[bigpimpin25]

get on some deca brother

 

[GUARDIAN]

get on some deca brother

bad advice. that may bring temporary relief but it is not the solution. i hope u were joking.

 

[TQ_]

Certain range of motion will induce the pain. When I stay away from these, my shoulder is fine. The two best exercises for my chest is dumbbell bench and the cables. (Sorry, forgot the actual name of that exercise). Then from there, little pain in certain chest exercises. Incline seems to be the worst, yet decline is ok.

 

[captainahole]

watch the bench exercises you may have to wide of a grip that will cause shoulders issues as well as pec issues. Most guys will do a wide grip and may not cause them issues until down the road.
I know I'm going to here I always do wide grip and never have a problem. well horray for you. Any sports doc will tell you the same

 

[musketeer]

see an osteopath and get the shoulder joint realigned. 2 sessions will probably have you healthy again.

 

[coolcolj]

A bunch of randomstuff I've posted before,

in a nutshell

stop benching, pressing and lat work

hammer shoulder/pec and lat mobility/flexibility work
scapular mobility and strengthening work
external rotor and mid/lower trap strengthening

read up on some shoulder articles
http://www.ericcressey.com/articles.html

mirror test - stand in front of a mirror, take a deep breath and then let it out and relax. Then see which way your arm rotates, both hands should be parallel to each other. If the thumb points inward then you have tight internal rotors - pecs, lats, etc
And possibly weak and lengthened external rotors
If arms also angle forward, then tight front delts, pecs and biceps . And if your arms angle forward even worse!
You see both these traits in a lot of powerlifters - too much benching

before my arms hands were angle inward like 45 degrees! But after doing all scap and thoracic work, stretch my pecs/lats with my hybrid AIS stretches, they are almost parallel. Especially rotating the arms outwards and pull the shoulder girdle down and holding is effective

----

do the face pulls like in this article - if it doesn't hurt. PLus good info in here

http://www.t-nation.com/article/performance_training/pushups_face_pulls_and_shrugs&cr=


I'd drop the pullups for now, they just make the lats stronger and tighter - lats = internal rotor
stick to horizontal pulling

Light benching maybe ok, if it doesn't hurt, but if it does then your just prolonging the agony. Some aspects of cuff impingement are not reversable by rehab if left for too long, so if in doubt don't bench, press and do pullups until everything is good again

all this stuff is good, but don't forgot to stretch the heck out of your pecs, lats, both vertical and horizontally, upper traps/neck and front delts everyday. And see the stuff in that shoulder article I mentioned before in my glute activation stretch move thread. Active stretches are a must, not just passive static stretches. Stuff like reach, roll and lift should be done - see here
http://www.t-nation.com/findArticle...AC34AB7F1D5FF8B.hydra?article=05-183-training

It will take time, don't expect results quickly. And when it's OK, keeping doing this stuff!