Shoulder Pain When Benching

Discussion in 'Fitness & Nutrition' started by romostud22, Mar 24, 2009.

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  1. romostud22

    romostud22 New Member

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    I'm getting a sharp pain in my right shoulder when I do any sort of bench press. I think I might have hurt something in there but I'm not sure what. I tried to google and bb.com some results and nobody seemed to have any solution. It's just a sharp stinging pain whenever I do my chest exercises. It hurts the most during flyes. The only thing that I think could have caused it is when I was doing dumbell shoulder press, when I dropped the weight, it kind of bent my hand/arm back and it kinda made my shoulder hurt. If you guys have any insight, I would very much appreciate it!

    i was thinking about going to my doc and having him check it out. but besides that is there anything to do besides stretch it out and go lighter weight?

    Cliffs: right shoulder hurts while benching, any tips on fixing?
     
  2. Uglybob69

    Uglybob69 I miss beer.

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    warm your shoulders up a lot before benching anything. Lower the weight and concentrate on form.

    If I had a dollar for every time I had a shoulder pain that lasted 6+ months from lifting I'd have like 4 dollars.
     
  3. Sgt. Friday

    Sgt. Friday Guest

    rotator cuff? :dunno: do you do anything for those?
     
  4. grimstone

    grimstone magic murda bag OT Supporter

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    shoulder dislocations worked for me a little. try not doing flat bench for awhile do incline decline dips.
     
  5. Sgt. Friday

    Sgt. Friday Guest

    wtf are incline decline dips?
     
  6. grimstone

    grimstone magic murda bag OT Supporter

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    Last edited: Mar 24, 2009
  7. reminisce

    reminisce OT Supporter

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    before shoulders or chest i always do a 10-15min warmup that includes shoulder dislocations, cuban press with very low weight, shoulder dislocations, arm circles with 2.5 weights, and doing flat bench with just the bar with exaggerated motion. i'm not sure how correct this warmup is but ever since i have been doing it i don't even get clicking in my shoulder anymore. :dunno:
     
  8. mild83

    mild83 New Member

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    Sucks, I just gave up doing any type of barbell chest exercises due to shoulder pain. No matter what I tried to do, warm-up wise seemed to help. DB-only from now on. Sucks, cause I was just about to hit my long-term PR goal of a 400 lb barbell bench.
     
  9. xSteveO

    xSteveO Guest

    same. I can still do it, but can't go heavy on flat or incline, but for whatever reason, decline is fine.
     
  10. Mass

    Mass Active Member

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    i have bad bicipital tendonitis from time to time, and when it first struck, I thought I had another shoulder impingment, but all I really needed was just some time off.
     
  11. tenxia

    tenxia OT Supporter

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    My left rotator cuff has pain when I do incline bench presses. I don't know why. I have to handle a lot less weight compared to my flat bench.
     
  12. mild83

    mild83 New Member

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    My pain has been constant for a few years. I tried to take time off, but to no avail. Sucks, barbell flat bench was my favorite exercise.
     
  13. HalfPastGone

    HalfPastGone OT Supporter

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    labrum tear
     
  14. RollinDollos

    RollinDollos Guest

    Sleeper Stretch

    http://www.youtube.com/watch?v=1TN44cgng88 (don't mind the skinny Asian kid, and don't make it recurring just solid stretch)

    Read Page 3 of this.
    http://www.t-nation.com/free_online...mance_repair/5_more_common_technique_mistakes


    Throw in some Side lying external rotations or cable external rotations. Don't do upright rows they blow out you're AC joint. It also leads me to believe that you aren't doing any type of warm-up and if you are its probably some arm circles and a set of 135 before bench, warm-up 5-10 minutes before every workout with dynamic stretches or different types of med ball exercises. I thought warm-up was the biggest bullshit ever until I started doing it, helps a lot with shoulder problems and just better workouts in general.
     
    Last edited by a moderator: Mar 24, 2009
  15. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    Are you using a barbell or db's? Most times I've found the fixed nature of the barbell to be the cause of shoulder pain.

    Try to go for db's and then you'll be able to position your arms and shoulders to better move them without a fixed ROM and pain causing movement.
     
  16. romostud22

    romostud22 New Member

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    Wow, thanks for all the feedback guys. I really appreciate it. Looks like I need to be doing some stretching before lifting every time now. I'm not super brolly, so I'm thinking maybe I can do the bar for like 10-15 reps just to get warmed up before I do my lifting. http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html I found this as well online while searching. I'm going to see if I can incorporate what you guys have given me with that.
     
  17. Get_Zwole

    Get_Zwole New Member

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    i cant do anything heavy on barbell because of my shoulders. DB's dont bother it near as bad so i stick with them. That or hammerstrengths.
     
  18. romostud22

    romostud22 New Member

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    Well, when I use the bar, it's when I get the most pain. When I do db's it seems like theres little to no pain at all. So maybe I should just move off the barbell and stick to dumbell?

    i youtube shoulder dislocations and some other things you mentioned and found this
    [Y]dNilld58tks[/Y] [Y]XE-solaLTUc[/Y] what do you mean by exaggerated motion? like do it really slow? or what?
     
  19. romostud22

    romostud22 New Member

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    Thanks man. I really appreciate that help. I wasn't doing any warmup on my chest day really.
     
  20. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    I think you are the same as my mate. He has the same deal, can't do the fixed grip of a barbell. But DB's offer little to no pain.

    Can try flats/incline on the smith machine and vary up the grip locations of your hands. But I think the fixed ROM of up to down will be the issue with your shoulders. Where the freedom of db's will allow your body to move in a more nature motion in relation to your current bodies needs.
     
  21. smell my finger

    smell my finger strive nonetheless towards beauty and truth,

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    work on upper back strength
     
  22. romostud22

    romostud22 New Member

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    could you recommend me some workouts?
    pullups/reverse flyes? anything?
     
  23. reminisce

    reminisce OT Supporter

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    i don't do that cuban press.. i do cuban rotation.. try that one. i do it with a 20bar.

    for exaggerated motion i go on the flat bench and do the bar for like 20ish reps for 3 sets and start slow then i do explosive pushes up with very slow lowering to my chest and just really concentrate on form and keeping my shoulder in the same place. kinda tough to explain :dunno:
     
  24. tantrum

    tantrum New Member

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    I remember one of Joe Defranco's videos where he showed several exercises which he did before every chest/shoulder day. I searched YouTube but I couldn't find it. Does anyone have the link?
    Edit: In it he explained the sleeper stretch, shoulder dislocations, and some other exercises
     
  25. dwarfcat

    dwarfcat COLTS FTMFW

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    my left shoulder is currently screwed........feels like I lose power in that arm when benching,, this is the second time. Last time I took a week and a half off and it felt ok coming back.
     
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