shoulder pain when benching

  1. 84bandit
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    shoulder pain when benching


    so it started like a year ago, and then went away. then the other day on incline my front/middle delt just killed me, and its been nagging ever since. what is it? best fix?

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    That has happened a few times to me with my left shoulder. When it flares up on me I go to DB's for bench work for a couple of weeks to let my shoulder recover. You can still lift pretty heavy with DB's particularly if you have spotter. With DB's the advantage is that your shoulder girdle for each arm (left and right) finds it's most comfortable plane of movement for the press and the drop down. Puts a lot less stress on the shoulder joints because you don't have the bar locking you into one position for both arms.
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    Are you sure it is your middle delt and not the boney point right there? the end of your collar bone? That is a seperated ac joint, aka " weightlifters shoulder "
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    This happened to me w/ incline BB bench also. It got to the point where I just had to stop doing it. I now use DBs on incline and have rarely ever had an issue again. The one time I did get some pain it wasn't nearly as bad either and hasn't resurfaced again.
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    Quote Originally Posted by 84bandit View Post
    so it started like a year ago, and then went away. then the other day on incline my front/middle delt just killed me, and its been nagging ever since. what is it? best fix?
    First and foremost, go see a physician....

    Quote Originally Posted by crazilyfter42 View Post
    This happened to me w/ incline BB bench also. It got to the point where I just had to stop doing it. I now use DBs on incline and have rarely ever had an issue again. The one time I did get some pain it wasn't nearly as bad either and hasn't resurfaced again.
    This also worked for me. DB benching has made a huge improvement for me although, I still notice some discomfort quite often and wouldn't consider it 100% per say. But I can DB bench/incline/decline to my full potential...
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    As a General rule most guys put more emphasis or generally are more effective at training chest. Over time the entire shoulder joint starts to pull forward and eventually the shoulders lean forward.

    If you stand relaxed with your arms hanging at your sides....
    chances are they are infront of your body.

    Ideally your rotator cuff, upper and middle back are developed in balance with your front delts and back as well as medial and rear delts causing your hands to hang relaxed at your sides.

    The shoulder being a ball in socket can move in a wonderful circular and large range of motion.

    During weight training it is common for muscle imbalances or lack of flexibility to draw the ball toward the front portion of the socket. when this happens the weight is focused on the front of the socket instead of evenly throughout.

    The pain you experience is likely from pressure on the front of the socket joint, from the tissue being eroded over time and getting closer to the bone. It can take some time for the symptoms to show up depending on the time it takes to slowly erode the shoulder joint tissue.

    This pain is slow to stop as the muscles keep constant pressure ont he joint and stretching can help alleviate this.

    So how to fix it?

    1) STRETCH!! out the area after training it and on off days after your muscles are warm. Do not stretch cold muscles as this can cause injury.

    2) Supplement! inflammed tissue will NOT heal, you must stop the inflammation so it can heal by icing it or taking anti inflammatories like ibuprofen. Then alternate ice for 10 minutes (to stop inflammation) then heat (to help bloodflow) and speed nutrient delivery. Supplementing a tissue mending agent like cissus, msm, glucosamine and chondrointin are effective to deliver nutriets that will aid in recovery.

    3) Train back, rear delts and medial delts and in the interim stop training chest and front delts. Focus on strong contractions of your back and not just bringing the bar/bell to your chest stomach. Shoulder blades should expand and contract like every other group. Do not arm row your back excercises.

    4) when re-inserting chest and front delt movements remember to hold your upper back flexed (to keep the shoulders back and pressure off the front head area). Stick out your chest so that the shoulder is behind it and stays there. A good bench press is similar to a push up done from the bottom of the pectoral area.

    5) Many lifters lift over their neck/upper chest during their bench, this causes severe front delt shoulder involvement and the very bad over extension at the top where your chest is flexed to the max and you push up another inch or two with pure shoulders. Stop doing this if you do.

    6) Instead lift the the bar positioned just below your nipple at the bottom and with your arms rarely bending below 90 degrees at the elbow. When your chest is stretched as far as it can go the shoulder turns and initiates the front delt to start and stay involved during the entire contraction.

    7) If its a problem with a large range of motion try a wider grip and keep the bar over your nipples at the bottom and comfortable at the top, ideally still over atleast your middle pec.

    Hope this makes sense and helps.
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