- 07-14-2012, 09:15 PM
- 07-14-2012, 09:58 PM
Hmmm,I'm not sure about that but why not try another flat press exercise and see if the pain is still occuring or not? like db flat press and/or machines.
- 07-14-2012, 11:13 PM
Used to get shoulder pain before I learned how to bench properly. Now I haven't had any problems. Also make sure to keep your upper back/rear delts up to par with your chest or else you'll definitely have problems.
07-15-2012, 01:56 AM
Using dumbbells could also help ease the pain of it continues.
Be sur to visit my site at http://maxweights.blogspot.com/ (copy and paste)
07-15-2012, 08:17 AM
I've tried flat db press and I still get the pain in my one shoulder. But doing incline and decline or even flys doesn't bother it Really weird
07-15-2012, 08:28 AM
Ive tried flat db press and I still get the pain in my one shoulder But doin incline or decline and even flat flys doesn't bother it jus flat press Also I was wondering if I needed to work on upper back and deltoid dev. As a priority Before I try doin more weight with chest
07-15-2012, 08:29 AM
07-15-2012, 09:03 AM
07-15-2012, 12:05 PM
Ya I get pain on the flat aswell so I said "FUUAAARRRCKK IT!!" I can do inclines without pain and they seem to hit the muscle just as well. I probably won't do flat bench for a long time. Feels like my cuffs doesnt want to perform when flat. But it is what it is, There's a few exercises I just never do because it isn't compatible with how my joints and cuffs want to move. I just find some other exercise to hit the group.
07-15-2012, 03:33 PM
Yea it feels like a pin goin into my cuff when I press up from flat. There's a lot of things I cant do cuz my shoulders feel like there goina pop right out
07-15-2012, 05:01 PM
Warm up rotator cuff exercises before working out. Stop pressing movements for two weeks and just do back/rear delts and legs for those two weeks and see how it is from there. Face pulls, rear delt flies, bent over rows. I would do the bent over rows more upright so you can focus on your upper back.
07-15-2012, 05:24 PM
I have the same problem. Happens with dips on occasion but mostly flats, bar or bell, doesn't matter still hurts, also shoulder press is pretty painful. I noticed it becoming worse when i dont have enough incline on my shoulder press, gotta have your slight incline or i SNAP my sheet up. But I just avoid them, I'm still gaining strength and mass in my shoulders. Just comes along with other excercises. Keep training man and good luck.Originally Posted by hardgainerbwg
07-15-2012, 06:57 PM
07-15-2012, 07:00 PM
Use this as a warm-up for the shoulders:
and then watch this 10x/day everyday until you can recall every second of it:
M.Ed. Ex Phys
07-15-2012, 07:41 PM
07-16-2012, 03:35 AM
Try doing internal/external shoulder rotation exercises (google variations) to strengthen your rotator cuffs etc. Shoulder pain won't just disapear, so its best to get it sorted as soon as you can.
Proper bench press technique, dipping techniques etc. will help ease the stress off the shoulders but may not solve the problem. Depending on what the cause is.
07-16-2012, 11:34 AM
Originally Posted by Jiigzz
Tried these awhile back and it made it way worst! I'd incorporate them in my warm up and I couldn't ever finish my sets without almost severing my shoulder. Some people have bad joints in shoulder, some ankles, some knees, some elbows. !!You cant fix everything, and people in this forum that are giving advice need to realize that!!. some things you have to learn to deal with and work the exercise that don't cause you pain. Everyone's body is built differently.. Maybe your not built to isolate shoulders.. Those movement might not ever be possible. But like YOU said, "train hard my friend".
P.s. sorry about the rant, test booster is starting to kick!
07-16-2012, 11:37 AM
07-16-2012, 12:48 PM
No, I DID NOT say it doesn't work. I said it made MINE worst. I'd never disregard rehab, its the building blocks of muscle construction, I'm just saying this in particular made my injury worst . I don't want to argue, I'm just giving my opinion. Call it Broscience if it makes anyone feel better:P and don't take my advice if you don't want to, it's ONLY advice like yours, go ahead an 'low weight' and rotate that shoulder till it falls out haha.. "You can do whatever the FUUAAARRRK you wanna do.."Originally Posted by Rodja
07-16-2012, 02:14 PM
07-16-2012, 03:55 PM
07-16-2012, 04:25 PM
07-16-2012, 04:32 PM
07-16-2012, 04:50 PM
07-16-2012, 09:24 PM
Goina b doin sum shoulders tomorrow I'm goina use all the tips I got from u guys and c what happens. Tore my back up today with no probs
07-16-2012, 11:23 PM
Problem was though, that I had a developed chest but very underdeveloped shoulders because i was worried that hitting them while in pain would do more harm than good. I spent >6months only doing light shoulder work to build up the strength and help even out any imbalances (doing internal/external rotation work), now I have no pain in my shoulder. It took time to heal and I essentially had to stop training heavy because I didnt want my shoulders to lag even further behind but it was worth it in the end.
Also, im assuming by the OPs initial comment that the pain is muscle based and not joint based. If it is joint based, then perhaps the best advice is to go to the physio (luckily for us in NZ, rehab work is essentially free so I go every 6 months just for a checkup). If its muscle based, then the root cause could just be muscualr imbalances or poor technique. Either way, the pain isnt to be ignored.
07-17-2012, 02:25 PM
You sound like me when I first started training.
Fortunately for me I'm in the end phase of recovery but I'd recommend the steps I took.
Sounds like you've over worked your front delt, causing that rotation and muscle imbalance.
I'd work more rhomboids, rear delt and trapz to get that posture corrected.
Secondly I'd be inclined to say you've workout out your delts and had muscle hypertrophy without giving much attention to the smaller stability muscles such as super spinatus / cuff.
I'd incorporate the stability work into your workout right now and stretch often, you need that ROM. Keep bench and heavy weight at the rest and use cables for maintaining but for now that's your priority before it turns into a real nasty one.
Hope this helps buddy...
I'm a gym instructor not a physio btw
07-17-2012, 06:14 PM
Jus got done doin shoulder and bi's Shoulders felt solid. Kind of a stupid question but what is the best rear deltoid work out? I am so thankful of all the advice that you guys have givin me I am relatively new to hittin the weights so all the tips I can get I greatly appreciate it!
07-17-2012, 08:25 PM
07-18-2012, 01:37 PM
Interesting thread.. I have minor pain when I'm flat/incline benching and when I'm doing shoulder presses with dumbbells or on the Smith Machine I have a weird shooting pain in my right front deltoid especially when I'm doing heavy weight.. Rear Deltoid workouts were not a problem that day.. But the thing is I never had a problem before that day, it just happened out of nowhere.. When i rotate my shoulders to warm up now i feel a minor cracking noise in my right shoulder.. What do u guys think? Should i rest it and do not bench or shoulder press and what are other things that will make it heal faster?
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