Something inside shoulders hurt when doing Heavy Chest ??

[Markusrulezzz]

Lately, I'm getting this problem ! Something inside my shoulder located in rear delt hurts everytime I do heavy chest exercises. I don't know if it's the rotator cuff or not but My shoulder clicks sometimes when moving

any suggestions ?

any supplements including hormones?

[ambulldog]

Lately, I'm getting this problem ! Something inside my shoulder located in rear delt hurts everytime I do heavy chest exercises. I don't know if it's the rotator cuff or not but My shoulder clicks sometimes when moving

any suggestions ?

any supplements including hormones?

yeah. go get an mri. in the mean time stop benching and when it gets better still stop benching. i havent flat benched in years. i incline only with bb but can do flat d-bells so that angle on shoulder can be altered

also look at your routine now and past. make sure your ratio of push-pull is at least 1:1

[R1balla]

I have same problem. If I do flat bench, I do it on the Smith and it doesn't hurt. I do pretty much all db now with some Smith and machine work

[bakerderek0]

bringing your elbows in closer to your torso will take some pressure off the shoulders while pressing. but on the downside, it puts more weight on the triceps and off the chest.

[Markusrulezzz]

so what is this problem ? looks like some people have experienced !

Is there anyway you can get it fix ? surgery ? cortisone shots ?

[crux]

I am coming off a tweak of my infraspinatus that sounds similar to what you describe. It happened during decline bb, and I believe that my shoulder joint (or, more specifically, my humerus was not in its proper place when I pressed). The reason I say that is because I periodically need to self adjust my shoulders to keep them in line. Anyway, I was lucky that it was not a tear, and two deep tissue sports massages a week apart got me back on track. Whether your problem is infraspinatus or not, make sure you are doing rotator cuff exercises for rehab, and also incorporate them into your weekly routine from now on.

I also agree that you need to make sure that you are doing a 1:1 ratio of pressing and pulling movements to keep your shoulder balanced. Using PH's is not the answer.

I quit doing flat bb press a while ago due to multiple shoulder injuries. I use db's exclusively for my flat movements and mix bb and db for incline and decline. Even with strict form, flat bb presses put you in a compromised position. Some people's body geometry can handle them better than others.

[R1balla]

so what is this problem ? looks like some people have experienced !

Is there anyway you can get it fix ? surgery ? cortisone shots ?

i know this sucks, but try benching on the smith. i dont get shoulder pain on the smith at all. but the thought of doing smith just makes me wanna

[taman6886]

See your PCP, could be rotator cuff, anything from a tear to bursitis or something else entirely. You need a qualified medical opinion.

[Jake Fires]

if you bring the bar to you chest like all the "hot shots" do then you may cause a shoulder impingement. keep it about 4-5 inches off your chest during your reps and this will keep you pecs engaged during the entire lift . taking alot of stress off your shoulders.

[Torobestia]

i know this sucks, but try benching on the smith. i dont get shoulder pain on the smith at all. but the thought of doing smith just makes me wanna

wtf? I feel like my body is being smashed in a trash compactor whenever I try to bench on a smith machine haha. But I guess it all depends on the person

On topic, I'm sorry but I dont know what might be going on. Hopefully Zir Red will see this and chime in.

[ZiR RED]

Ok, a couple of things to address.

First is your problem. It sounds to me like an infraspinatus issue. What type of pain do you feel? Does it hurt when you reach back, say to put on a jacket or scratch between your shoulder blades? If yes, then likely infraspinatus. The pain will also radiate down the front of the shoulder and even down the arm toward the fingers.



If it an intense pain this may be a sign of a more major injury, such as a 1st or 2nd degree tear. If it is more of a naggin pain, then it is most likely a tendon strain or tendonitis.

What to do immediately: Stop the exercises that hurt and similar exercises. So, no more pressing, raises or flye movements for a few week.

Ice the area to reduce inflammation. Get a dixie cup (the type with a tip for the bottom). Fill it and freeze. Then, peel off the bottom and use this to massage ice into the specific area.

Get a topical NSAID cream. You can make one out of crushed up ibuprofen and DMSO or buy them online. Rub this on the area as well to reduce inflammation.

What to do for the long term:
First, if problem presists, see a sports doc/physical therapist! If not:
Slowly reintroduce pressing, but only if the movement does not cause pain.
Strengthen the infraspinauts by doing external rotations.
Stretch the internal rotators (pecs, lats, anterior delts)
Stretch the scapula protractors (serratus, pec minor)
Strengthen the scapula retractors and depressors.


Next, a couple of notes.

First, the further the elbows are out during pressing does not mean greater pec recruitment. In fact, just the opposite, it means greater ANTERIOR DELT recruitment and greater RC tendon impingement.

The same with the grip. A grip greater than 1.5x the acromial span (the boney process atop the shoulder) means a greater ant delt recruitment and greater RC tendon impingement.

In fact, a grip 1.5x the acromial span with shoulders abducted to 45 degrees (picture doing a side/lateral raise...now stop 1/2 way up. Thats how far out your elbows should be) has been shown to result in the greatest pec recruitment with minimal impingement.

Can send article..shoot me PM:

The Affect of Grip Width on Bench Press Performance and Risk of Injury
Green, Carly M.; Comfort, Paul

Strength & Conditioning Journal. 29(5):10-14, October 2007.


The Affect of Grip Width on Bench Press Performance and Risk of Injury. select a grip widt...

+ FavoritesPDF (192 KB)
Abstract Abstract
Abstract:
summary: Bodybuilders, athletes, and recreational lifters select a grip width during the bench press that they believe will produce a greater force output. Research has demonstrated that a wide grip (> 1.5 biacromial width) may increase the risk of shoulder injury, including anterior shoulder instability, atraumatic osteolysis of distal clavicle, and pectoralis major rupture. Reducing grip width to <=1.5 biacromial width appears to reduce this risk and does not affect muscle recruitment patterns, only resulting in a +/-5% difference in one repetition maximum.

(C) 2007 National Strength and Conditioning Association

Next is the smith machine. The does a number of things on the body, including moving the placement of joints out of normal alignment during the exercise due to the fixed movement pattern of the bar. The merrit of the smith can be debated ad nauseum; however, I highly suggest AGAINST using the smith for nearly everything and can get into more detail at a later date.

[freefall365]

^^ I rep you every chance I get. lol. great stuff as always.

[waynaferd]

Try doing decline for awhile. It ended all my shoulder woes, and seems to give better pumps.

[rayactr2k6]

I have an inflamed rotator cuff in my right shoulder. Your symptoms sound similar to what I experience on a bad day.

My problem is inflammation, so i take Ibuprofen 2-4 pills, 3 times a day. Seems like alot but my orthopedic surgeon told me to do it. I try to keep it to 2-3 pills, 2-3 times a day, just to protect my stomach, but if its bad ill do 4.

Also I ice it sometimes 2 or 3 times a day when its bad and do rotator cuff exercises constantly (while watching tv or laying in bed) with just my arm as weight.

All these things have helped me alot to strengthen the rotator cuff and keep inflammation (and thus pain) to a minimum.

Hope it feels better, I know how frustrating joint pain can be, it sucks a**

[crux]

I have an inflamed rotator cuff in my right shoulder. Your symptoms sound similar to what I experience on a bad day.

My problem is inflammation, so i take Ibuprofen 2-4 pills, 3 times a day. Seems like alot but my orthopedic surgeon told me to do it. I try to keep it to 2-3 pills, 2-3 times a day, just to protect my stomach, but if its bad ill do 4.

Also I ice it sometimes 2 or 3 times a day when its bad and do rotator cuff exercises constantly (while watching tv or laying in bed) with just my arm as weight.

All these things have helped me alot to strengthen the rotator cuff and keep inflammation (and thus pain) to a minimum.

Hope it feels better, I know how frustrating joint pain can be, it sucks a**

The only problem with taking a lot of NSAID's is that there is a possibility of it inhibiting protein synthesis, and thus being counterproductive to building muscle. Not to mention the fact that some of them are hard on the liver. My point is that using pain relievers should not be the primary long term solution.

[rayactr2k6]

The only problem with taking a lot of NSAID's is that there is a possibility of it inhibiting protein synthesis, and thus being counterproductive to building muscle. Not to mention the fact that some of them are hard on the liver. My point is that using pain relievers should not be the primary long term solution.

I didn't know it inhibits protein synthesis. How does it do that?

[rayactr2k6]

i just looked it up. NSAIDs hurt gains. That sucks, looks like im gunna be doing more ice and exercises instead of ibuprofen

[Markusrulezzz]

Yea, I have read many articles that they hinder your gains.


But everytime I stretch the **** out of my shoulders, I don't get that pain as much !

[rayactr2k6]

Does anyone know of any other OTC anti-inflammatories that do NOT inhibit protein synthesis?

[crux]

fish oil is anti-inflammatory. . .