I keep hurting my shoulder on flat bench presses

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  1. I keep hurting my shoulder on flat bench presses


    I injured my shoulder by using too much weight on the bench, I took time off but now everytime I bench I feel my shoulder crack. What should I do? Should I just switch to incline bench and flat bench dumbbell presses? I can do close grip bench without an issue, but once I move my hands away from my side BAM shoulder pain.


  2. Tuck your elbows more and adduct and depress your scapula while you bench.
    M.Ed. Ex Phys


  3. stay away from what hurts for alittle and take super cissus and fish oil to help repair the shoulder...works WONDERS literally...that or just do less weight
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  4. Quote Originally Posted by Rodja View Post
    Tuck your elbows more and adduct and depress your scapula while you bench.
    I've tried that it doesn't seem to work.

  5. Quote Originally Posted by DerickVonD View Post
    I've tried that it doesn't seem to work.
    You're probably not doing it right. If you're not flexing your lower traps the entire time, then you're not doing it right.
    M.Ed. Ex Phys


  6. Quote Originally Posted by determinator View Post
    stay away from what hurts for alittle and take super cissus and fish oil to help repair the shoulder...works WONDERS literally...that or just do less weight
    Would incline press help? Once I go lower than the 2 inch mark from my chest it hurts.

  7. incline bench and flat bench dumbell press doesnt hurt ur shoulder?

  8. thats actually why i do flat bench with dumbells cuz barbell press hurt my shoulder too much and no pain at all with dumbells.

  9. Close grip doesn't hurt, but once I go with my arms away from my body my shoulders hurt.

  10. Quote Originally Posted by DerickVonD View Post
    Close grip doesn't hurt, but once I go with my arms away from my body my shoulders hurt.
    are you talking about in general on all presses or just flat bench barbell

  11. It makes sense, because with dumbbells you dont restrict joint movement as much as a barbell does.

  12. if your talking about literally all chest presses it sounds more like continuing pain from previous injury that isnt completely healed rather then a technique erorr...are u supplementing any joint care?

  13. Quote Originally Posted by determinator View Post
    if your talking about literally all chest presses it sounds more like continuing pain from previous injury that isnt completely healed rather then a technique erorr...are u supplementing any joint care?
    Fish oil. I jsut can't stand not benching. Working out is a stress reliever lol. But as stated do you think incline presses would help if I did them for awhile, before going back to the flat bench.

  14. Quote Originally Posted by DerickVonD View Post
    Fish oil. I jsut can't stand not benching. Working out is a stress reliever lol. But as stated do you think incline presses would help if I did them for awhile, before going back to the flat bench.
    technically yes because it would help strengthen the upper chest/shoulder...but to give you dead honest answer i don't think anything is gunnna help that pain unless you start up on super cissus..i didn't stop benching i just changed how i benched by switching to dumbells.. but my shoulder only hurt on flat bench barbell and nothing else. helps me get stronger on the bench because of all the extra muscles being used to balance the weight in each arm...incline bench isn't going to be ur cure...u need to regenerate and heal that shoulder IMO ..just giving my two cents

    i don't work out anymore by what does or doesnt hurt me anymore..cissus helped my shoulder along with the fish oils annnnd i take orange triad with its own joint and flex complex..i didn't want to be limited in the gym..had to attack the problem at hand

  15. Quote Originally Posted by determinator View Post
    technically yes because it would help strengthen the upper chest/shoulder...but to give you dead honest answer i don't think anything is gunnna help that pain unless you start up on super cissus..i didn't stop benching i just changed how i benched by switching to dumbells.. but my shoulder only hurt on flat bench barbell and nothing else. helps me get stronger on the bench because of all the extra muscles being used to balance the weight in each arm...incline bench isn't going to be ur cure...u need to regenerate and heal that shoulder IMO ..just giving my two cents

    i don't work out anymore by what does or doesnt hurt me anymore..cissus helped my shoulder along with the fish oils annnnd i take orange triad with its own joint and flex complex..i didn't want to be limited in the gym..had to attack the problem at hand
    Well I mean I can live with jsut doign close grip and everything else with the dumbbells. I know close grip target the triceps, but how much does it work the chest?

  16. Quote Originally Posted by DerickVonD View Post
    Well I mean I can live with jsut doign close grip and everything else with the dumbbells. I know close grip target the triceps, but how much does it work the chest?
    the wider the grip the more of the chest and the less of triceps...close grip is pretty much all triceps; you might feel alittle in the chest but i wouldn't depend on it to replace your basic press

  17. Quote Originally Posted by determinator View Post
    the wider the grip the more of the chest and the less of triceps...close grip is pretty much all triceps; you might feel alittle in the chest but i wouldn't depend on it to replace your basic press
    Greaaat....

  18. Quote Originally Posted by DerickVonD View Post
    Greaaat....
    lol obv not what you wanted to hear...repair the damn shoulder so you can get back on the press! without pain!

  19. What about close grip with barbell, flat db press, and incline db press? Btw I can overhead press with no problem.

  20. Quote Originally Posted by DerickVonD View Post
    What about close grip with barbell, flat db press, and incline db press? Btw I can overhead press with no problem.
    no need for the close grip barbell unless your working on tri's..if you can do flat db press and incline then ud be set...what about your decline bench press..thats a lot closer of a grip u might actually like doing it if u dont

  21. if you do tri's on chest day then ull end up doing close grip anyways if thats in your routine

  22. Quote Originally Posted by determinator View Post
    no need for the close grip barbell unless your working on tri's..if you can do flat db press and incline then ud be set...what about your decline bench press..thats a lot closer of a grip u might actually like doing it if u dont
    I hate incline anything, it feels uncomfortable. As long as I can gain 4" in my chest with just dumbbells.

  23. Quote Originally Posted by determinator View Post
    stay away from what hurts for alittle and take super cissus and fish oil to help repair the shoulder...works WONDERS literally...that or just do less weight
    Fish oil has def help me with my shoulders!!
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-

  24. Quote Originally Posted by DerickVonD View Post
    I hate incline anything, it feels uncomfortable. As long as I can gain 4" in my chest with just dumbbells.
    pshhhh thats easy dont underrate the dumbells..and do some dumbbell pullovers to widen the chest i've seen great results with dumbess..youll have 4 inches in no time just keep heavy if you can

  25. Quote Originally Posted by determinator View Post
    pshhhh thats easy dont underrate the dumbells..and do some dumbbell pullovers to widen the chest i've seen great results with dumbess..youll have 4 inches in no time just keep heavy if you can
    Okay I feel like a real idiot if this is true. I was reading on another form that close grip is where your hands are 2 inches apart and that shoulder width apart is a normal grip. Is this true? If so I can do bench presses just not any wider then having my hands at my sides.

  26. Lol yeah shoulder width or a little wider..im prob about two inches wider than shoulder width

  27. Quote Originally Posted by DerickVonD View Post

    Okay I feel like a real idiot if this is true. I was reading on another form that close grip is where your hands are 2 inches apart and that shoulder width apart is a normal grip. Is this true? If so I can do bench presses just not any wider then having my hands at my sides.
    Hiw wide were u going? Lol

  28. Quote Originally Posted by determinator View Post
    Hiw wide were u going? Lol
    Pinky on that ring on the bar, sort of 2x shoulder width...Well that explains everything. So I can bench I just need to rest now.

  29. Yes ur good to go now..I go thumbs width outside the textured area of the bar

  30. Quote Originally Posted by determinator View Post
    Yes ur good to go now..I go thumbs width outside the textured area of the bar
    Thanks for the advise..lol no wonder I've been having issues. Yeah I'll just stick to benching shoulder with from now on. Thanks a lot man. Just sucks I have to bench 185, but hey as long as I dont damage my shoulder anymore.

  31. If u takr my advice use cissus with ur fish oil u wont be holding back as much ..np all need help at some point

  32. Quote Originally Posted by determinator View Post
    If u takr my advice use cissus with ur fish oil u wont be holding back as much ..np all need help at some point
    I've tried cissus before it didn't help much when I hurt my knee. I use fish oil everyday.

  33. Thats weird..well hopefully ur pain starts to go away with better form

  34. Quote Originally Posted by DerickVonD View Post
    I injured my shoulder by using too much weight on the bench, I took time off but now everytime I bench I feel my shoulder crack. What should I do? Should I just switch to incline bench and flat bench dumbbell presses? I can do close grip bench without an issue, but once I move my hands away from my side BAM shoulder pain.

    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.

  35. Fish oil and orange triad is the way to go.

  36. 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.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  37. 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.

  38. Glad to hear buddy

  39. Quote Originally Posted by determinator View Post
    Glad to hear buddy
    Thanks. Yeah I'm 6 foot, but I have the reach of someone who is 6' 3" making benching difficult.

  40. 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.

    Quote Originally Posted by DerickVonD View Post
    Thanks. Yeah I'm 6 foot, but I have the reach of someone who is 6' 3" making benching difficult.
    I'm 5'10" with that same wingspan as you and bench was probably my strongest movement (maybe second to deads). Obviously shorter arms would help, but you should be able to adjust your form in a way that makes bench press a decent exercise for you.
  

  
 

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