Shoulder trouble doing bench - please help!

[TN MuscleBear]

Hurts like a bitch here lately...been painful for several months. I went to the doc and got an MRI - no rotator cuff injury...so.....

I am certain that there's something in my form that is screwy. There are guys that never have trouble...is there some magic secret?

I'm not lifting huge...275 6 reps last set. I want to get that up to a respectable level...but I'm tellin ya - not some pussy-ass pain, but friggin stabbing hell that brings tears to my eyes...

Any form advice or people that have worked through such a problem?

 

[sysopt]

Squeeze your shoulder blades together (keep em tight) through the entire motion. This will reduce shoulder rotation making it a lot easier on your shoulders. I would still recommend doing rotator work, and make sure your upper back is up to snuff.

 

[heavy only]

I'm going through that same thing right now. Really fuks the mind up while your trying to focus on the weight. Here's what I found to help.

I warm up every day with cuff excercises. I do 15 of the front raises, 45 degree raises, 90 degree raises, and empty the can type things. This helps get blood flowing in the delts. Use a light weight, like 5lbs. All you're trying to do is get the blood moving.

Every night I ice my shoulder down. This has probably made the most difference. My pain was reduced by about 80% after two weeks. I also do the cuff things in the evening.

 

[BodybuildingUniverse]

LOTS of benchers have shoulder pain because their front delts are so much stronger than their rear delts. Train the rears with intensity and see what happens/ My $.02

 

[neo1605]

Heavywear makes a good point...............good post.

 

[TN MuscleBear]

This is all good advice. I'm going to do all of it (shoulderblades pinched together, rotator exercises, intensify rear delts and nightly ice...) and see how it goes.

I appreciate the input...at least now I have some things to try to get this problem handled...

If there's any more good stuff out there that you guys know, please share!

 

[k1401]

Thanks

I'm no where as strong as the rest of you guys, but got the same PAIN!!!!!!!
Thanks to my mentor THE MANN!!!!!! I'm WESTSIDE and moving UP!!!!!!!!!!!

 

[The mann]

heeeeyyyyyy.......

 

[GRIMMER]

I would say to deffinitly train your rear delts and rotators more. Keeping your shoulder blades pinched and tucking my my elbows has helped me get over my shoulder problems

 

[gymtime]

LOTS of benchers have shoulder pain because their front delts are so much stronger than their rear delts. Train the rears with intensity and see what happens/ My $.02

heavywear, what are some good rear delt excercises?

 

[Abbaddon]

LOTS of benchers have shoulder pain because their front delts are so much stronger than their rear delts. Train the rears with intensity and see what happens/ My $.02

the big man know his shit. I have had rotator cuff probs before went through physical rehab and all. One of the big things worked on in the rehab is the rear delts. I still feel pain when flat benching so I try to stick to inclines and declines.

The comment on shoulderblades together is also very very good.

 

[IBEPressin]

I had very near the same problem at the begenning of the summer. I tried all kinds of things from dumbells to the smiths machine to keep the form perfect and nothing helped. So i resorted to hammer stregnth machines all were awesome and really concentraited the movement to the chest and away from the shoulder. But then like a dumbass a month ago I just had to try flat bench again and would'nt ya know it i popped something in my shoulder so now i am just tryin to heal up and working light on chest. But hammer stregnth worked great for me

 

[TN MuscleBear]

You guys rule for all of the advice...

Elite is the place to get the word!

 

[rnch]

this works for me........

i also have intermitent shoulder/rotator cuff pain if i bench press with too much weight.


try decline bench presses......for me, it takes the strain off the shoulders and concentrates the effort on the pecs.