I keep hurting my shoulder on flat bench presses
- 05-18-2013, 11:09 AM
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, 01:56 PM
- 05-18-2013, 02:05 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, 02:19 PM
05-20-2013, 12:43 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, 04:37 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, 04:39 PM
*even lifting the bench by one notch will take a lot of pressure off the joints and delts.
05-21-2013, 04:47 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, 05:09 PM
05-21-2013, 05:18 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, 07:30 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, 01:26 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, 04:38 PM
05-25-2013, 04:42 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, 04:54 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, 06:04 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, 03:57 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, 09:10 AM
05-26-2013, 02:31 PM
05-26-2013, 05:10 PM
05-26-2013, 05:29 PM
05-26-2013, 05:29 PM
05-26-2013, 05:35 PM
05-26-2013, 05:39 PM
05-27-2013, 02:08 PM
healing the injury
So I am new to this site but not to fitness. There are a lot of good replies on here about form and how to adapt so you can continue lifting. However, you should conisdered what is injured. This sounds to be your rotator cuff =(. You should try working with some resistance bands to help stengthen your RC. I had injured myself before and the symptoms seem the same as what happened to me. I used resistance bands and some specific stretches to help heal and strengthen. One method I found extremely helpful was laying flat on your stomach with you arms out in front of you, lift the arm of the injured shoulder 4-6 off the ground with your thumb pointing down. Then slowly bring it back as if you were tucking your elbows.
Anyone with feed back?
05-27-2013, 02:20 PM
05-27-2013, 02:33 PM
05-27-2013, 02:35 PM
I can post some pics from my pt sheet here soon.
05-27-2013, 02:43 PM
05-27-2013, 02:45 PM
There's one more where you lay flat on your stomach on a bench. Then with 5's lift with you're arms straight and hold for 5 secs
05-27-2013, 03:25 PM
Is there something I can do right now at home with light dumbbells(10 lbs). I mean I can buy some resistance bands, but I won't have money until next week. I know I can do scaptions to help, but I wasn't sure if I do start doing scaptions, if I should still do lateral raises.
05-27-2013, 03:42 PM
I would definitely do lateral raises with those a long as there's no pain associated with it.
05-27-2013, 03:46 PM
05-27-2013, 06:37 PM
sure, put a towel under your armpit and hold the dumbbell at mid-chest. extend your arm out laterally while keeping the towel tucked under your armpit. good rotator cuff exercise i do sometimes. i do it with bands, but a light dumbbell would work too.
05-27-2013, 07:00 PM
Can sleeping on your side, cause an imbalance, since the shoulders are in a forward position all night? When I wake up from sleeping on my side sometimes my shoulder hurts. I'd sleep on my back, but when I do that my jaw drops and I get sleep apnea.
05-27-2013, 08:27 PM
sleeping on my side seems to aggravate my shoulders from time to time too, but i usually sleep on my back so it's not a frequent issue.
05-27-2013, 08:38 PM
05-28-2013, 04:29 PM
05-28-2013, 06:00 PM
05-28-2013, 06:06 PM
Well as mentality frustrating as it is, you have to let it heal man. I'd hate for you to damage it to the extent you need any type of surgery! Keep stretching and incorporating resistance bands. Might need 2-3 weeks off from any bench, flat,incline/decline alike. Another thing for stretching you can try is raise your arm in an L shape and apply it again a door frame at different angles to get a good stretch. Just make sure to keep your core tight and do not twist into it
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