Sore shoulders from bench press

[badbart]

I’m getting sore shoulders after a heavy day of bench press. I’m not sure if I should stop bench pressing for a while or use a free motion machine for bench. Anyone else have this problem and know a solution? I have lightened my bench and I’m fine but when I go heavy I get sore. I don’t want to harm my shoulders so I will stop bench pressing if I can’t find a good solution.

 

[guyfromkop2]

shoulders get hit hard w/ benching, you're arms are probably perpendicular to your body, tuck your elbows at the bottom and do rotator work, problem solved

 

[Enigma76]

Actually this has been happening to me too more frequently; last week I was focusing on going lighter but more reps and really tweaked something bad in my left shoulder...still hurts 3 days later, I've been icing it 3-5 times per day too.

And I keep a mean tuck in the elbows. Back arched, ass and shoulderblades on the bench, legs tucked, on the balls of the feet, shoulders pinched, abs flexed...I do a closer grip than most probably (maybe an inch or two past shoulder width) and I make sure to tuck the elbows on every rep.

Still been killing me.

 

[idunk42]

I had rotator cuff injury for awhile and I found that dumbells put alot less stress on the shoulders. Try doing those instead barbell for awhile to give your shoulders a rest.

 

[Enigma76]

What type of dumbell press? Hammer grip with palms facing each other? Arms perpendicular to the body? I've never really done DB flat bench before, only incline db.

 

[idunk42]

Just regular. Do it the same as you would incline.

 

[badbart]

Thanks Guys I'll try rotator cuff work and dumbells for now.

 

[Ubiquitous]

arch your back (focus on retracting the scapulae), tuck your elbows in (opposed to flared).. Try neutral grip on DB's... shoulder rehab work (impingement rehab)

 

[Mulletsoldier]

arch your back (focus on retracting the scapulae), tuck your elbows in (opposed to flared).. Try neutral grip on DB's... shoulder rehab work (impingement rehab)

Google the "Thrower's Ten" or "Frozen Shoulder" rehab techniques. They both did me alot of good for my shoulder injury.

 

[badbart]

Anyone know a web page that has pictures showing proper lifting techniques?

 

[PVSkyHigh]

What part of your shoulder hurts? And is it pain or soreness??

 

[badbart]

What part of your shoulder hurts? And is it pain or soreness??

I would say more of a soreness, not muscle sore but not a lot of pain either. It doesn’t hurt when I benching but after. I tried to tuff it out last time I went thought a heavy cycle of bench but the soreness only got worse.

 

[az2u]

Here are some articles they may help some of you.

Testosterone Nation - Shoulder Savers: Part I

Testosterone Nation - Shoulder Savers: Part II

Testosterone Nation - Shoulder Savers: Part III