I keep hurting my shoulder on flat bench presses

Page 3 of 5 First 12345 Last

  1. 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.


  2. Quote Originally Posted by DerickVonD
    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?
    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.

    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.
    •   
       


  3. Quote Originally Posted by ineedprotein View Post
    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.

    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.
    I know what you mean, I just meant telling if your delts are balanced can be difficult.

  4. 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.

  5. 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
    •   
       


  6. i think i might experiment with just doing incline and decline presses for awhile and see if it helps my shoulder.

  7. 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.

  8. Quote Originally Posted by DerickVonD View Post
    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.
    Yes, you can overtuck.
    M.Ed. Ex Phys


  9. Quote Originally Posted by Rodja View Post
    Yes, you can overtuck.
    How would I correct this, or would I have to have someone here to couch me?

  10. Quote Originally Posted by DerickVonD View Post
    How would I correct this, or would I have to have someone here to couch me?
    The latter.
    M.Ed. Ex Phys


  11. Quote Originally Posted by Rodja View Post
    The latter.
    One last question. If it doesn't hurt when I do any kind of overhead press movement and my form is good, is it more likely that I have a muscular imbalance or that I'm just plain benching wrong, or could you not tell since the movements are different?

  12. Quote Originally Posted by DerickVonD View Post
    One last question. If it doesn't hurt when I do any kind of overhead press movement and my form is good, is it more likely that I have a muscular imbalance or that I'm just plain benching wrong, or could you not tell since the movements are different?
    It's more likely bad benching.
    M.Ed. Ex Phys


  13. Quote Originally Posted by Rodja View Post
    It's more likely bad benching.
    That's what I was actually hoping to hear, thanks for the help.

  14. Quote Originally Posted by DerickVonD View Post
    That's what I was actually hoping to hear, thanks for the help.
    No problem.
    M.Ed. Ex Phys

  15. healing the injury


    Hey there,

    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?

  16. Quote Originally Posted by Jmacconnach View Post
    Hey there,

    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?
    I dislocated my shoulder and found my healing was greatly improved by incorporating band work in focusing on the rotator cuff. I had 6 different exercises I did daily for 2 sets of 20 reps. I think most people could actually benefit from these exercises.

  17. Quote Originally Posted by nicksox15 View Post

    I dislocated my shoulder and found my healing was greatly improved by incorporating band work in focusing on the rotator cuff. I had 6 different exercises I did daily for 2 sets of 20 reps. I think most people could actually benefit from these exercises.
    Post videolinks to those movements?
    Always willing to learn :D

  18. I can post some pics from my pt sheet here soon.

  19. Name:  ForumRunner_20130527_144143.png
Views: 109
Size:  512.5 KB



    Name:  ForumRunner_20130527_144131.png
Views: 113
Size:  489.9 KB



    Name:  ForumRunner_20130527_144121.png
Views: 109
Size:  510.6 KB



    Name:  ForumRunner_20130527_144112.png
Views: 111
Size:  469.0 KB



    Name:  ForumRunner_20130527_144201.png
Views: 109
Size:  452.0 KB
    Attached Images Attached Images  

  20. 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

  21. 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.

  22. I would definitely do lateral raises with those a long as there's no pain associated with it.

  23. Quote Originally Posted by nicksox15 View Post
    I would definitely do lateral raises with those a long as there's no pain associated with it.
    There isn't, as long as I do the lateral raises slightly in front and not directly by my sides and when I do the, I can't really do that "pour" motion at the top and I can't do them with straight arms.

  24. 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.

  25. 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.
  •   

      
     

Similar Forum Threads

  1. Hurt my shoulder doung dips!
    By goingtogrow in forum Training Forum
    Replies: 12
    Last Post: 04-05-2012, 03:47 PM
  2. Hurt my shoulder, again.
    By Killerkanadia in forum Supplements
    Replies: 18
    Last Post: 06-08-2010, 01:10 PM
  3. Bicepedal tendonitis on flat bench
    By goshawk in forum Training Forum
    Replies: 2
    Last Post: 01-26-2008, 03:35 PM
  4. THINK I hurt my shoulder :(
    By fst89lx in forum Training Forum
    Replies: 2
    Last Post: 11-29-2005, 06:35 PM
  5. Is there anyone who doesn't flat bench press at all?
    By Rock Lee in forum Training Forum
    Replies: 24
    Last Post: 06-04-2004, 01:45 PM
Log in
Log in