shoulder pains...

[NapoleanComplex]

I seemed to have injured my shoulder about 2 wks ago. It only bothers me on flat bench. I can do incline bench fine...no pain. Its on the flat bench...when I bring the bar all the way to my chest, that the pain occurs. I've been doing the 5x5 program, and can't seem to get past 225lbs. I am scared to continue the progression because I don't want to hurt myself rendering my shoulder worthless...

Do you think I am a candidate for some time off from the flat bench, and rotator cuff work?

Karma for help...thanx

 

[louden_swain]

Please describe the pain. . where is it? Is it sharp?

 

[PolishHammer1977]

Sounds to me like you need to rest and rehab a little. This is just based on the minimal info you have provided.

 

[erickthegreat11]

pain is caused by a weakness. Find the weakness. Go narrow, do dips, whatever. I've had the same thing happen, then I found the weakness, pain stopped.

 

[NapoleanComplex]

its a sharp pain, in my left shoulder, feels like its in the joint... I don't think its my form, I always stress for good form.

 

[lodid]

I'm willing to bet it's rotator cuff.

I've been nursing mine back to health for about 2 months.

Sucks, nothing you can do but let it heal. If it hurts don't lift.

I've gone with pec decks and narrow grip flat bench.

 

[Liftbig]

do you tuck your elbows when you bench? where do you bring the bar down.

 

[lodid]

do you tuck your elbows when you bench?

Yes, that is a must. Otherwise it hurts.

 

[slobberknocker]

1. Tuck your elbows in

2. Play around with your hand spacing (you may be too wide, or too narrow)

3. If you do any behind the neck exercises, stop them

 

[NapoleanComplex]

When you say tuck your elbows, do you mean bring them in towards me when lowering the weight? Any links to some picture examples?

 

[b fold the truth]

Rest....and start working those rotator cuffs.

Most people either hurt their shoulders benching when they are young to the weights or trying to set a PR (no matter how long they have been training...).

Strengthen those weaknesses before you push anymore. Lower the weights...A LOT...to a point where your flat work might be EASY and start killing those rotator cuffs. You might come back and shatter that PR when you do...

B True

 

[edgecrusher]

How did the injury occur?

 

[pittbull7]

rotator work and substitute flat bench with db bench or hammer bench to deemphasize the particular stress on that area....

 

[FatRat]

1) Rest it
2) Start cuff strengthening exercises
3) Start back light and gradually work up

I was out for a year with my rotator cuff because I tried to work around it and then tried to come back to soon. Its not worth it. If it is serious, take the time to repair it properly NOW, then you will be back training strongly soon. Keep working round it and you will be working round it this time next year...

 

[NapoleanComplex]

How did the injury occur?

not sure, started the 5x5 light at 185lbs, everything was going smoothly, jumping about 5-10lbs a week. Then on the week when I was doing 225 for the 5x5, I noticed the pain by about the 4th set, but I finished them anyway. The following week, the pain was noticiable even at warm up weights.

Also, I felt the same pain doing dips. I've cut the dips out and switched to narrow grip bench to hit the tris heavy.

Would it be ok to just switch to incline 5x5, since I don't feel the pain doing incline? I'll start doing rotator cuff work.

 

[edgecrusher]

If it is your rotator cuff, it should be painful on the incline as well. Where EXACTLY is the pain located?

 

[NapoleanComplex]

Where EXACTLY is the pain located?

The pain is in the lower inside portion of my shoulder. Its the spot where (when standing w/ arms by side) your bicept meets the outside of your chest, and the bottom of your shoulder.

I believe its where my pec connects to my arm-pit.

 

[edgecrusher]

I'm not exactly sure what that is, (sounds like a tendon) but the rotator is locarted higher in the shoulder. I would talk to a chiropractor or orthopod if U could and see what is up.