I'm still having alittle shoulder pain, is it wise to do the overhead press?
- 10-08-2010, 02:51 PM
I'm still having alittle shoulder pain, is it wise to do the overhead press?
I switched to doing the seated dumbbell press about 3 or 4 months ago, because of tendinitis in my right shoulder. When I did the overhead press I felt like a crack in my right shoulder everytime I pushed the weight over head. Last week I tried the overhead press and I felt fine while I was doing it, but I'll still have right shoulder pain on and off, but no longer during or after the exercise just at random. Should I do seated dumb bell presses a few more months or am I good to go on overhead presses?
- 10-08-2010, 04:18 PM
Its hard to say because, well we're not you.
Any discomfort performing any other movements?
If you feeling like giving the movement a go, make sure you stretch and warm-up your shoulders real good. Perform the movement with lighter weight, focusing on full rom. See how you feel after a couple of sets that way. Then next session increase the weight a little more.
- 10-08-2010, 05:35 PM
10-08-2010, 06:32 PM
If you still have more pain in your shoulder leave the db's or free weight overhead movements alone for a while, go stupid light weight on the overhead machine presses and on pulling movements that have effects on your shoulder, by stupid lightweight I mean like 50 lbs and maybe even 25 lbs high rep
I am not a doctor just speaking from personal experience
For a better example take the dc training movement methods and use them with light weight
For pushing movements bring it down slow and pop it up to your finish position quickly and in full control
It may seem too simple to fix things but everytime I think I'm about to get a injury or some soreness starts to form up I totally switch my training style up to something like this, oh and rub down some icy hot on them shoulders, and maybe take some beta alanine that has the tingle effect, it will help you feel that muscle group better and better isolation means less oppertunity for injury
10-08-2010, 06:44 PM
10-08-2010, 06:48 PM
Lets treat the cause, not the symptoms. There's a reason you are having shoulder pains. We need to figure out where it is, what it is and why it is occuring, and then work to correct it.
Performing machines over freeweights is not going to make a difference, in fact, I suggest to not use machines, especially for pressing movements. They alter the ROM, taking your joints into a differet alignment. Further, because you don't have to stabilize, your primary movers will get worked while many of your stabilization muscles will not. Do this long enough, and you will only exascberate the problem.
10bathrooms: Many people do not understand the benefits of doing a standing over head press. Those who do, often do not support the weight correctly. Far too often I see people pressing large weights, supporting the weight with their lower backs. The lower back is in excessive lordosis (arched), the pelvis is tilted anteriorly, and the shoulders and weight is behind the hips. This place all the weight onto the lower back. Try keeping your hips behind you and squeezing your glutes hard and keeping your abdominals tight while doing a standing over head press. No, you will not be able to lift as much, but you will be strengthening your core and improving form while doing so.
10-08-2010, 06:53 PM
10-08-2010, 06:54 PM
If you have free weights I suggest going light weight, did you get these injuries lifting weights? If so you've probably been going to heavy for your frame and you probably need more control = better form.
There's all kinds of scientific ways to explain it, but to keep it simple just find a weight that's comfertable and take about 10 lbs off of that and burn out, some people would consider this cutting exercises or whatever but building up your muscles endurance should build them back in strength and health.
10-09-2010, 05:43 PM
10-09-2010, 05:52 PM
True I hurt my shoulder about 3 years ago trying to bench press 300 lbs lol I got it half way up and failed about 2 days later I was in some pretty hardcore pain of course I wasn't so smart about lifting back then
10-16-2010, 01:29 AM
10-16-2010, 02:13 PM
Elbows are flaired out, and you're supporting all the weight with your lumbar vertebrae. Niether is good, your elbows should be pointing forward at the bottom of the ROM, and your should try to keep a neutral back by keeping your hips behind you.
10-16-2010, 03:34 PM
10-23-2010, 04:44 PM
I can't seem to bring my elbows forward, what can I do? Am I lacking flexibility? Is there any stretches I can do? I've been doing shoulder dislocations.My form looks terrible and thsi is driving me crazy. It's like I get thrown off balance when moving my elbows forward. I can not do any better than in the video I posted and I'm really frustrated. I've done presses before. I'm having trouble shifting forward at the top and bringing my elbows forward, I need help.
10-23-2010, 05:49 PM
Pain your your body's message to stop doing what you are doing. Stop.
If you desire to preform the exercise with better form consider a seated smith rack press.
His guys elbows are a bit wide. I suggest you grip the bar with your thumbs at the point of or just slightly wider than your anterior deltoid. Press it up in front of you without flaring your elbows.
BTW - when done with proper form and concentration you are not required to use a lot of weight to grow muscle. Additionally, not everyone's skeletal mechanics are symmetrical or engineered to preform every movement. Some thing you just are not born to do without damage or pain.
We live in a time where our planet suffers from two epidemics simultaneously - starvation and obesity.
Look at all these little kids taking care of the music biz, don't their business take good care of me.
I have the fire, I have the force, I have the power to make my evil take it's course.
10-23-2010, 06:13 PM
10-23-2010, 07:44 PM
10-23-2010, 08:03 PM
10-28-2010, 10:32 AM
I am one week out of shoulder surgery. Last fall my shoulders started hurting for the first time in my life! I backed off for a while and then started just doing dbs overhead.....then had to quit doing anything overhead....then started hurting so bad at night that I had to take vicodin to sleep. I have been out of the gym since late July because it hurt to do everything! Had surgery last week and can probably be back in the gym in 2 months because I had no tendon damage.
I dropped about $3,000 for my portion of the surgery and after all is said and done will have missed 6 months in the gym and hurt like a MFer every night for months! So, looking back, taking a month off in the gym when the pain first started doesn't seem like a bad deal, maybe I still would have had to have surgery but I will never know whether taking care of it early on might have saved me....who knows. I can say this tho, no matter what, if you keep working out, it will only get worse. Take time off....100% off....even if it is 2 months, it might save you a lot of time, money and pain. Good luck
10-30-2010, 03:12 PM
I noticed when I first read this article that when I lay on my back with my arms behind me, my hands touch and my wrists touch the ground but barely and my arms don't touch the ground at all, I can't even have my arms straight they're bent.
10-31-2010, 09:47 AM
scapula elevators > scapula depressors (upper trap fibers and levator scapulae > lower trap fibers and rhomboids)
scapula protractors > scapula retractors (pecs, ant delts, etc. > middle trap fibers, rhomboids, post delts).
Now that I can finally post links, check out these two articles I wrote:
10-31-2010, 08:56 PM
I'm going to continue to do dumbbell shoulder presses until I gain flexibility and heal. My bench doesn't become completely straight. When the back part comes all the way up, it has about a 10-15 degree curve. Could this mess my shoulders up, or cause me not to work my front delts as good? Picture a very slightly inclined dumbbell press, that's what its like. I can't do anyting about it until I get a good chair to use.
10-31-2010, 09:26 PM
As far as elbow positioning, some of the others have pointed out some good advice. The lack of flexibility can be a number of issues. Try to focus on keeping your elbows up in the bottom position. You could learn this position by doing front squats holding the bar as you would at the bottom position of the over head press.
10-31-2010, 09:46 PM
10-31-2010, 09:47 PM
10-31-2010, 10:00 PM
Just do latteral raises with 80% rep range until it heals... Overheads can cause a slew of problems for some but not all people.. The people that do have problems with it also generally have problems with bench too... My advice and what i have people i work with who also have this problem do is decline bench press as well as only side lateral raises... I have some people with very large shoulders who are also very strong.. When you can do laterals with 70 lb db's cant say your not strong with bid delts...
10-31-2010, 10:11 PM
10-31-2010, 10:15 PM
10-31-2010, 10:31 PM
10-31-2010, 11:22 PM
11-01-2010, 12:53 AM
11-01-2010, 12:55 AM
11-01-2010, 01:12 AM
11-01-2010, 06:20 PM
Wresting is about functionality. Never will you be pushing someone over your head from a seated position. In fact, you will be utilizing mostly legs in order to get them over head. Having a poor shoulder ROM, however, will not allow you to hold them over your head for long.
You need to strengthen your mid traps, rhomboids, and scapula depressors in order to achieve this.
11-01-2010, 07:00 PM
11-01-2010, 07:17 PM
I would not do any front raises. Based on what you're telling me, there is a muscular imbalance between your anterior > posterior deltoids. Do scapation exercises.
I see no problem with front squatting. You can use a modified grip (arms crossed) if you feel too much pressure on your shoulder.
11-01-2010, 07:45 PM
11-02-2010, 01:59 PM
11-02-2010, 07:56 PM
11-03-2010, 12:28 PM
Muscular imblances are what usually cause inflexibility. The fact that you cannot lie on your back and bring your arm to the floor without bending lends me to hypothesize that you're shoulders are brought forward. This is due to overactive anterior delts, pec major and pec minor. On the flip side, the muscles opposing these are underactive (weak), being the lower traps, mid traps, rhomboids and rear delts. Thus, you should minimize work done to the overactive muscles to just enough to maintain strength and increase work on the underactive muscles.
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