Hit a PR in bench tonight and I have a question

Discussion in 'Fitness & Nutrition' started by Falconer, Nov 15, 2007.

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  1. Falconer

    Falconer OT Supporter

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    With real bench form, lower weight, touch chest, pause, push weight up. Ass was on the bench the entire time (no humping the ceiling for me)

    Weighed 175 tonight.

    135 x 12
    200 x 10
    220 x 6
    240 x 4
    265 x 1
    200 x 8
    135 x 10

    Ok, I've been benching once a week for the last few months. I use pretty strict PL form: feet on floor, ass on bench, big arch in my back, shoulder blades tucked in. For the last few weeks, I've been getting a slight pain in my right shoulder. I would like to find out what is going on now before it turns into something more than a slight pain.

    I noticed tonight that, when I don't tuck my shoulder blades in, there is no pain in my shoulder. But when I do, the pain is there. Why is this? Anyone know?
     
  2. Skeletor

    Skeletor Guest

    what do you mean tuck your shoulderblades in... like bring them forward?


    Personally my shoulders can sometimes hurt from bench if I don't actually flex my back and bring my scapulae into a retracted position..... what that does is stretch out the chest a little but puts the shoulder in a better position to lift I think :dunno: all I know is it keep sme from getting pain and I think even helps me go a little heavier.
     
  3. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    if your benching for #s, your shoulder blades should be pulled back retracted with an arch in your back driving your traps into the bench and pushing your body away from the bar...
     
  4. gsxtasyd

    gsxtasyd Lift Big........Eat Big........Sleep Big........GE

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    gj homie slice...dont know why there is pain, if you just started benching this way sometimes when I do a new movement it can feel awkward the first few times but pain :shrug:
     
  5. MaineSucks

    MaineSucks OT Supporter

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    Don't be an idiot like me... get on top of that shoulder pain ASAP. Get your thoracic vertebrae mobilized, work on your scapular mobility, and get your shoulder warm before benching. I'm no shoulder pro like Ceaze, but if your shoulder is giving you issues when you retract your shoulder blades, its is probably because your scapular mobility sucks ass (don't worry, mine does too)

    http://youtube.com/watch?v=A0ONHZmsFec

    May be of interest to you.
     
  6. GOGZILLA

    GOGZILLA Double-Uranium Member

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    where on your shoulder chief
     
  7. CPop

    CPop New Member

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    Pick up Kelsos shrug book. Do what Maine says.
     
  8. TCMS

    TCMS OT Supporter

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    Not bad numbers, but make sure you're not hurting yourself.
     
  9. Felix

    Felix Its good to be me.

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    Congrats on the PR, watch that shoulder though
     
  10. Bragasaurus

    Bragasaurus New Member

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    i'd also like to know where the pain is on the shoulder. 3-4 weeks ago i was benching and i separated my AC joint (common name for separated shoulder) because i wasn't properly stretching. doctor said it was uncommon, but possible for the shoulder to separate from lifting, and upon further inspection that's what had happened to me.

    the location of my pain was out past the trap where the clavical comes into the shoulder. couldn't hold things in that arm, couldn't reach behind my back, etc.

    so yeah get that checked out
     
  11. Falconer

    Falconer OT Supporter

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    That's what I meant by "tucked in." Sorry for confusing terminology. I didn't know what it was called.
     
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