I keep hurting my shoulder on flat bench presses
- 04-30-2013, 05:33 PM
- 04-30-2013, 05:39 PM
- 04-30-2013, 05:42 PM
04-30-2013, 05:46 PM
Sounds like a problem I had this past year. I just started to feel healthy the past few weeks but it took a lot of patience, research and corrections.
Read as many posts on this site and other sites to gain info about what worked for people with shoulder injuries. Keep in mind the shoulder is complex and there are many diff types of injuries.
Working through the pain will get you no where. One by one you'll begin to not be able to perform your favorite chest/delt exercises. You have to fix the problem now before you injure it further. Cut out all the painful exercises. Focus on strengthening your rear delts and upper back. Do more pulling exercises. Find some rotator cuff exercises/stretches and do them daily. Even if you think it's not a rotator cuff injury, it can't hurt to do them and will prevent future injuries.
I read a lot of posts on joint supps and tried a few. I like the combo of fish oil+orange triad (contains joint support like glucosamine)+super cissus. I take extra glucosamine if I put extra stress on the joint that day. Formutechs Flexible was great as well.
Finally you have to fix your form. No matter how great you think your bench press form is, it can always be improved. I found if I arched my back it took the pressure off of my rotated cuff. Felt so much better than a flat back press. Squeeze your shoulder blades together. Keep constant tension on your lats. Focus on contracting the pecs on the way up. I thought the YouTube "so you think you can bench" was interesting and had a few helpful tips. But I would only go back to the bench after the problem is fixed. It may take a while.
Good luck to you. Nothing slams the breaks on your weight training progress like a shoulder injury.
04-30-2013, 05:50 PM
04-30-2013, 11:21 PM
I would say Rodja is probably right here.
As far as some supplement relief I highly recommend joint force. It works short and long term.
"Jackie Treehorn treats objects like woman man."
05-11-2013, 04:25 PM
Okay so I can bench..to a point atleast. I had a buddy come over and look at my bench. Even with my back as arched as I can make it, the bar still ends 2 inches from my chest. When the bar is 2 inches from my chest, my elbows are about parallel, or just above parallel to the floor. If I use a wide grip, I have a lot of trouble tucking my elbows. In all the youtube videos I see all these power lifers use a wide grip to limit the range of motion. Well according to those videos I am going as low as I want to go without hurting my shoulder and if I try to go lower I feel the tendon start to pull. If I can get by with a narrow grip and go 2 inches from my chest without pain and progress to my goal in a little over a year of benching 315, I don't care if it doesn't look good, as long as I can build strength and size. I never plan on competing, I just have a list of set personal goals. Btw I bought some Cissus XT and I think without that I wouldn't even be able to bench, It's really helped with the shoulder pain.
05-11-2013, 04:31 PM
05-11-2013, 04:49 PM
05-18-2013, 12:54 PM
Take time off from the exercise to heal. You should probably go see physical therapy to evaluate for muscular imbalances in posture issues. Then learn to bench correctly with a strong arch in the back, shoulder blades tucked/pinched.
05-18-2013, 01:09 PM
You've got to have a really hard arch, with your shoulder blades drawn together hard. Every time I go for a max my lower back cramps up. Last time it took 10 minutes to clear. I also notice on sub max lifts that tiny differences in form can have a huge impact on the strain on my shoulders. If I concentrate on loading my lats on the way down then pushing my lats out of the bottom it's way easier on the delts. If I don't pay attention to loading/pushing with my lats I find my natural tendency is use my delts more instead and the strain can be tremendous; they're just not big muscles and when I'm pushing heavy weights they object, sometimes strenously. BTW I never worry about what my elbows are doing. I think if your back position is good (arched hard, shoulder blades tight together), and you're loading up your lats, then your elbows have to be in the right place.
05-18-2013, 03:56 PM
05-18-2013, 04:05 PM
If your primary care doc refers you for PT, which they likely will, your insurance will usually pay. This is because PT is a lot cheaper than than surgery. Lol
"I'm not fat, I'm big boned!"
05-18-2013, 04:19 PM
05-20-2013, 02:43 AM
Hey mate, just a bit of food for thought. Dorian Yates swore by incline barbell presses and seated hammer strength presses where your arm comes across your chest! If you can get your hands on the book ' A Portrait of Dorian Yates' pg 102, quote-- ' it is my opinion that incline and decline presses are better chest stimulators than flat bench press, as well as being safer!' ........... 'In comparison to flat bench presses, the incline and decline version afford a greater range of motion'!
Now I know we can't compare ourselves with the big boys but some things do apply to the rest of us. Dorian changed bodybuilding as much, if not more than any other and his principles were ahead of the time. Only now is science starting to back up his ways. I'm not saying his way is gospel, but his book and his principles are the most applicable to the 'average' gym rat out there out of all the, err, big boys!
Gotta play with the cards your dealt sometimes eh!?!?
05-21-2013, 06:37 PM
I've been having the same problem.
It could be due to having weak middle and rear delts. You basically use your front delts with every pushing movements, and it creates an inbalance between the delts.
Also, yeah, i found that flat bench put wayyy to much emphasis on my shoulders. Even lifting tje bench by 1 notch helps.
But eitherway, front delts will be taxed a lot! Need to balance and fortify especially rear delts.
05-21-2013, 06:39 PM
05-21-2013, 06:47 PM
Balancing the delts, or knowing if the delts are balanced is sort of challenging, considering movements involving the front delts can take a lot more weight. For example I am using 70 pounds on the incline dumbbell bench press. Using 70 pounds for lateral raises and rear delt rows is unheard of. So how do you truly tell if they're balanced?
05-21-2013, 07:09 PM
05-21-2013, 07:18 PM
Unfortunately, incline tears my shoulders up quite a bit. I'm hoping some time with PT will really help get everything in order so it's not a problem anymore. My chest is disproportionately developed inferiorly -___-
"I'm not fat, I'm big boned!"
05-21-2013, 09:30 PM
i am suffering from persistent, chronic shoulder problems too, especially the left shoulder but the right one is starting to act up too. narrowing my grip a bit on the bench and taking fish oil and joint formula has helped somewhat, but i think i really need to rest it for an extended period of time, which i hate to do. i probably need surgery on the shoulder, i don't know. i was told it is bursitis.
05-22-2013, 03:26 PM
By balanced i mean making sure that delts aren't over developed...it means that your training your front delts waaay more than your rear.Originally Posted by DerickVonD
Definitily not mean to balance the same weight. Even exercises using light weights will help with your rotator cuffs. So even 20 pounds...
Odds are you rotator cuffs arnt balanced, and fortifying and growing ur mid and rear delts will help a lot.
05-22-2013, 06:38 PM
05-25-2013, 06:42 PM
Okay the problem is still there, but I foundout I can't maintain an arch on the flat bench. If I try doing the bench incline, I can only bring the bar just before my arms are 90 degrees, but I naturally have an arch with it inclined, than with the bench flat. I'm having an ex power lifter buddy or so he claims, dude is big so, anyway he's coming over to look at my form monday. Hopefully he can help. When I add weight to the flat bench, I can't maintain my arch.
05-25-2013, 06:54 PM
My left shoulder is all sorts of snapped up. I have been doing DB press instead of bars for about 2 weeks now and it has seemed to help. I had a friend tell me yesterday when we were doing a shoulder and back workout that my rear delta were non-existent compared to my fronts.
Maybe that's why my bench has been sucking lately, my delts are overpowering my pecs. It's all about form I guess
05-25-2013, 08:04 PM
i think i might experiment with just doing incline and decline presses for awhile and see if it helps my shoulder.
05-26-2013, 05:57 AM
Is there such a thing as tucking the elbows too much or tucking them wrong? My friend was looking at me benching and he said, that when I tuck my elbows in I tend to try and sort of pull my elbows towards my body, like instead of flaring my elbows out, I sort of pull them in towards my torso. Whatever is going on I definitely still feel in in my shoulders. So I'm obviously tucking wrong and I don't know how to fix this.
05-26-2013, 11:10 AM
05-26-2013, 04:31 PM
05-26-2013, 07:10 PM
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