Clavicle pain from bench press?
- Thread starter Sage0607
- Start date
Dustin07
Legend
There is a lot going on around the clavicle. I have a steel plate in mine with 6 or 8 screws and the nerves effected can cause tingles in weird places around my body when it's touched funny.
When I was deadlifting 6+ months ago I think I pulled my bicep, but in actuality it manifested itself directly into my pec around the clavicle. I do think that light injury that lasted about 4 to 6 weeks ( I mostly just lifted through it cautiously with zero downtime) was actually originated on pulling, not pushing:
Invalid Link Removed
maybe if you can pinpoint where on the clavicle the pain is that will help anyone smarter than me zero in on more info.
I know when I get injury warnings in that area I tend to fix it with kettlebell arm bars and additional warm ups, light db lateral and forward raises, as well as very very light snatch work.
When I was deadlifting 6+ months ago I think I pulled my bicep, but in actuality it manifested itself directly into my pec around the clavicle. I do think that light injury that lasted about 4 to 6 weeks ( I mostly just lifted through it cautiously with zero downtime) was actually originated on pulling, not pushing:
Invalid Link Removed
maybe if you can pinpoint where on the clavicle the pain is that will help anyone smarter than me zero in on more info.
I know when I get injury warnings in that area I tend to fix it with kettlebell arm bars and additional warm ups, light db lateral and forward raises, as well as very very light snatch work.
Sage0607
New member
Appreciate the response bro, the pain is specifically on the innermost part of the clavicle on the inside part of body furthest from shoulder if that makes sense
Dustin07
Legend
that's where mine hurt for a brief period after a deadlift session. my buddy pulled his mildly the other day deadlifting. I can't really offer expert opinion beyond that... but maybe there is a connection ?
Sage0607
New member
Could be, this happend Sunday and the pain was much worse but today even when benching my normal sets it was nowhere near as bad so that Is a good sign. I never had clavicle pain from deadlifting though I will say
Sage0607
New member
Well unfortunately I mainly lift at home and the gym I go to only goes up to 120lb dumbbells so thats kind of not an option for me unfortunately
Hyde
Legend
Bullsh*t.
If you are serious about your barbell limit strength, you will find the discipline to do what it takes to avoid injury so you can continue to make longterm progress.
The serious strength athlete also appreciates the importance of both stabilizer muscles as well as specific hypertrophy to increase strength potential from a muscle.
If 120s are an easy press weight on flat bench, increase work set volume to 4x15-20. If that is still too easy, utilize incline benching instead for greater pectoral development. If 4x20 on db incline with 120s is still too easy, run the mesocycle as strict seated overhead press. If that’s too easy, do that work for 4x25 and add tempo. We’re only talking about pivoting for several weeks here.
I know you’re not strong enough to need more than 120s for tempo db seated strictpress for 4x25, because you don’t have the patience to think about what happens down the line when you tear your pec off instead of just adding some bigger delts for 4 weeks.
Sage0607
New member
High rep stuff is not at all my concern also assuming I will tear a pec because I don't want to do sets of 25 is kinda a stretch. Also seeing as I stated the pain is when benching I don't know how you moved to talking about doing strict presses it seems like you came here just to argue. As for your comment about if I am serious for barbell strength I am definitely serious just bc I don't wanna lift for sets of 25 or lift exactly like you want me to doesn't mean I'm not serious. I've been lifting 2.5 years and have hit 535 touch and go bench, 560 touch and go wrapped bench, 795 raw deadlift and 815 belted deadlift with wraps and I am quite happy and proud of my progress if you want to sit and badger me for not training like you then go ahead
Hyde
Legend
So you’ve been training 2.5 years. I get it; you don’t understand how injuries work yet. You don’t understand longterm strength training & can’t see how weeks/micros feed into blocks/mesos, how the organization of those can potentiate the ones that follow, to build a greater total effect from a well-thought-out macrocycle. And you’re young & impatient & kicking ass and you want to keep kicking ass & taking names.
Believe me, I know the high volume stuff is boring. It’s not our end goal. But if 4 weeks off the barbell where you are doing weighted dips if they don’t hurt you and high rep shoulder press at the commercial gym, if you keep your food high, is going to help build muscle that will help you bench even more when you get out of pain and can get back to heavy training.
This is why we move up weightclasses - to add size, because size increases our strength potential when we train heavy following it.
And forget the muscle benefit - if you don’t figure this out and it gets worse, you will eventually either be crippled from the pain or actually get injured. And then you will lose much, much more than a month.
Unless you’re within 6 weeks of a contest that’s truly important to you. Then you just need to decrease frequency, put some equiblock on it, and suck it up so you can do your best.
Sage0607
New member
See now you are talking more of my language here LOL. My injury is actually surprising feeling way better even after testing the waters with my normal rep weight today for a couple sets. I plan to cut the weight back quite a bit until the pain is completely gone. I've been doing stretches to get my chest stretched out as much as possible to help hopefully relieve the pressure in the clavicle and icing 2 times a day. I might try out some slingshot benches as well with my normal weight and see how that feels
botk1161
Well-known member
ya ok bud. What I am trying to get across to your inflated ego is do some variation for a few weeks while trying to identify the form breakdown and or weakness (that you and your ego has) that needs to be addressed.
Dustin07
Legend
after a couple weeks away from the banded work, I was really enjoying the additional activation of stabilizers with banded bench at 40-50% yesterday. Not sure if very light barbell / banded work will help with his potential injury scenario, but I I do love the sensation of engaging additional stabilizers in accessory work.
Dustin07
Legend
hopefully that all works out really well for you, I'm a huge fan of the slingshot and only started playing with it earlier this year for the first time. The number of small and serious injuries we've seen on this board in the past few years is huge and nearly every one of them it seems like was different in it's recovery methodology. although the consistent theme was always rest with light activity. whatever is going on, I do feel like 99% of the time finding a way to get light movement into light injuries heals them faster than doing nothing.
of course the 1% of times that doesnt' work it's a catastrophe lol
Hyde
Legend
So I thought about your issue more critically, and I wanted to touch on 2 points.
First, when I was recently doing a lot of very heavy comp benching, I was working with a performance-minded ART guy. He was finding all of these soft tissue adhesions on the inside of my pecs, down the middle and towards the top. He was able to break them up with some mashing/release work, but we realized the reason WHY they were happening: I was pulling my scapula inwards as tight as I could when benching, instead of back & down towards my butt. This was causing excessive external rotation of my pecs when benching, stretching them outward & overworking them specifically.
So the takeaway there is some hard tissue work may help out, but there’s also some reason this pain may be happening. You either need to figure out why somehow, OR just avoid overworking it by not being radically specific and waving in some variations that shift emphasis enough to let it work itself out.
Which brings me to point #2: you don’t have to do high volume db pressing. That was just an example of how to find a way to train around this. You need to find something you can train that will somehow overall contribute to your bench strength longterm that doesn’t aggravate this issue.
If it only hurts when you touch in comp grip, maybe you can closegrip, or work to a 2-board, or Floorpress, or seated Strictpress. If you are hitting heavy 3-5x5 on seated strictpress and weighted dips for 3x8-12 on one day and Floorpress & volume db work on another day, you aren’t going to get weaker, and you are probably going to shore up weaknesses you didn’t realize you had.
I have known Luke Nall for about 7 years now; my wife taught him how to load Atlas stones. When he was benching around 600 raw, post training with the Lilliebridges, he could hit seated military for 405 for sets of 3-5 at the commercial gym. I had to try to spot that. Having brutally strong delts is not going to be a bad thing. So focus on whatever you can do well while you navigate through this.
Sage0607
New member
Don't see how that's inflated ego I simply stated 120lb dumbbells would be too light for chest press and that is just the truth. I have no problem cutting the weight back and doing banded exercises with lighter weight but to do dumbbell press with 120s would literally be too light. Now shoulder press is obviously a different story but that is not what we are talking about. I really don't know what you are pressed about to be honest? I avoid going to public gyms because I hate the attention I get by lifting heavy pretty sure someone full of themselves would love the attention...
Last edited:
Sage0607
New member
It could be as simple as I was overdoing it I was benching quite frequently (the most frequent I ever have) so it could be from that alone. Waking up today pain is 99% gone, I will definitely pay attention to my scapula when benching now that you mention it just to make sure that is not a factor. I am going to focus on lighter banded benches for sets 10 along with utilizing the slingshot to take the strain off down at the bottom until I know I am 100% good to go. I appreciate your reply! Also 600 raw bench is fricken insane that Is actually my current goal. Another side note the lillibridge family is gifted as all heck
Sage0607
New member
Oh man I love it anytime I have had some sore joints I will use it and It feels fantastic. Not to mention it can train the cns pretty good by loading more weight then usual
Dustin07
Legend
what is frequent for you?
I started running 10 x 3 emotm based upon some of Dave Tates conjugate stuff. I don't follow it necessarily, but I implement some of his ideas and really enjoy it. you bench far more than I do though so no idea if what's working for me will have the same perks for you
Sage0607
New member
Usually I stick to benching every 4 days I have been doing every other day for the past couple weeks. And it's worth a shot to try new stuff maybe I will give it a try too.
Hyde
Legend
Luke just did 639 for a little PR in the gym about a month ago peaking for the American Pro. Not to comp standard, but not touch-n-go either.
He just hit the 4th biggest sleeved total of all-time the other weekend.
Invalid Link Removed
Specificity matters for comp, but strong is strong. Along your journey you will have to think critically, experiment, and find different paths to keep climbing the mountain. Good luck!
Sage0607
New member
Yea I have much to learn I admit. That goes for training and for steroids. I so far only have experience with epistane and tbol gear wise I do not plan to take anything crazy anytime soon tho I don't think it's needed yet. And thank you man. Also that guy is a fricken beast
Hyde
Legend
He is. And he uses steroids, but I bet not as much as many people would think. Way way less than your average amateur bodybuilder who hasn’t even turned pro. The big lie strength athletes often get caught up in is that you need to take a ton of stuff if you eventually want to be as strong as possible - that the doses have to go up a lot over time.
I am telling you that is just not true. You see Josh Morris on that list I posted, #5 raw total ever. He has been on a podcast with his training partner Mark Miller. They were keeping it real. Mark was taking about 4 grams of test, 600 deca, and a bunch of Dbol each week to total 2,200. Josh Morris, the man on that list, took 500 test and some Dbol when he did that total. Much stronger, on 1/6th the gear as Mark.
Dan Bell has been on the Table Talk podcast recently talking about how he uses much less now than when he was younger and didn’t know how to train as well. Like 450-750 test and some Anadrol the final weeks of prep to get ready for the Ghost money meet, and eating until he was going to burst.
I remember what Luke used when he was younger trying to figure things out. We were in a sauna about a year ago, and he was prepping on 600 test, and last 6 weeks he added 2-300 Tren and some Dbol. I am not saying that’s mild, but it’s pretty tame for one of the best performances in powerlifting history at the peak of his career, after many years of steroid use.
Ray Williams & Jesus Olivares on that list had to do it totally drug-tested. Maybe some insulin, healing peptides & injectable choline coming into the meet - no steroids at all near comp because they will piss hot. I do not believe they are totally drug free, but they damn sure can’t do much, and not close to
meets.
The very best in the world use it as a tool when it’s time, not a crutch.
Sage0607
New member
Yea people often get super pissy when you mention genetics and stuff like that. I always see guys who are not particularly strong comment that it's just steroids that make these guys strong which is a bunch of bs genetics and eating are HUGE factors. I know a lot of people don't believe John Haack about how little he uses
Last edited:
Sage0607
New member
Just did some lighter bench today with 365 for 5 sets of 8 and no pain at all which is fantastic. Will bump up to 405 next time and see how that feels and if all is well I think I will move back to my sets of 435. I will pay attention to where I am setting scapula as you mentioned!
Hyde
Legend
Glad to hear so far so good.
You could even add another week or two in there to stretch the training cycle out a bit farther before you see that absolute weight again - but still be training in a way that is still absolutely building.
365 5x8
385 6x6
405 5x6
425 4x6
445 6x4
455 4x4
-deload or wave back-
I have no idea how you normally train or current recent strength so this is just a random example.
Sage0607
New member
Funnily enough yoh are pretty damn close even without knowing how I normally train haha. U typically as of before the injury 435 5x5. But yea I might go up by increments of 20 as you listed as well just to fully make sure I'm healed up and to give it that extra time.
Hyde
Legend
Dustin07
Legend
that's roughly what I'm at, although it's more like 2x per week so the every 4th day aspect isn't a perfect science. less than 2x per week and I struggle
dude you're a beast, great numbers. fingers crossed you're on the mend
Sage0607
New member
appreciate it man, yea I'm not gonna lie every 2 days is not a great idea I think I could get away with every 3 but 4 is comfortable to me.that's roughly what I'm at, although it's more like 2x per week so the every 4th day aspect isn't a perfect science. less than 2x per week and I struggle
dude you're a beast, great numbers. fingers crossed you're on the mend
Dustin07
Legend
If I can keep my schedule dialed in, I really like Sunday and Thursday for Bench, but sometimes like last week it just doesn't work that way and ended up Monday bench, tuesdays deads, then Thursday had to pull and bench or risk not doing either for like 3-4 more days
Sage0607
New member
I fall into that same exact boat a lot sometimes you gotta do what you gotta do. I try to only deadlift every 5 days otherwise my lower back gets overworked
Dustin07
Legend
I'm not really squatting right now, focused more on my pulls so I run a heavy day, and a speed day on my deads
Sage0607
New member
I actually can't do squats I have a messed up calf that i have terrible mobility with. I think I could get surgery for it but it doesn't bother me unless it's stretched out and stuff. I do my best to keep my legs as big as possible with leg curls and extensions though. I can also do leg press, and hack squats so long as I put the bad leg higher up to keep it from stretching too much. I have already partially torn that calf twice. It is a huge bummer because I think I would be good at squats but what can ya do.
Hyde
Legend
The calf is not a prime mover in the squat - if you hypothetically could get that scar tissue broken up and improve the mobility of the calf & ankle, do you think you’d be able to then?
I mention it because it would probably generally improve your ability to do some other things in or out of the gym, so if it’s possible it seems like a worthwhile thing to explore. Not like you are on a timeline either.
Sage0607
New member
Yes I believe that might work, I worked with a PT for several months a couple years ago after I tore it the 2nd time and I had almost no mobility of it but after working with them I got a lot of mobility back the only thing that bothers it is when it is stretched especially with weight. I have never had a mri scan or anything of it but I want to get one soon to see wtf is wrong with it
Sage0607
New member
It's all healed up now for the most part but no I never felt that lump I felt some slight inflammation in the area though. And don't feel bad dude I'm a very large and heavy guy so I have that going for meWell this thread makes me feel like crap. I bench 120lb dumbbells and I've been training for decades
OP - sounds like the pain is by the sternum, so could be your sternoclavicular joint. Do you feel a hard lump like a bone sticking out?
Dustin07
Legend
good on you for pushing it though. I got a buddy who played semi pro football for a while when he weighed 400 (6'7").
He dropped to 250 for army, and to be a cop for a while and chills about 300lbs these days. He doesn't strength train anymore so he just goes in and throws around 120s for the sake of movement. if he strength trained it would be unreal lol
Stacks1
Well-known member
Glad to hear it's healed up! I can tell you're a big dude. I don't train for strength as much these days. I'm usually in the 8-12 rep range and 120lb dumbbells do just fine for me.
Sage0607
New member
Nice yea he is very large, I am 6'4 I was up to 360 at one point but now sit around 320-330.
Sage0607
New member
Th
That is still very good!
Hyde
Legend
As long as it’s tight like it is, it should hurt. But if you can get things loosened up and improve the ROM then maybe you could begin to load it.
Getting some ART on it, finding and breaking up scar tissue with your thumbs, or we have jigsaw power tool that we put Amazon massage tools/ball in the clutch instead of a blade and use that like a hardcore Theragun to bust up knots (the Theragun stuff is weak sauce).
You’ll probably also need to work on the Achilles, and some ankle drills like holding a Miniband around your feet near the toes and tracing the letters of the alphabet in the air forward and backward.
Then you could try to start squatting to a hi box with very light weights and go from there.
I’m not a doctor, but I like the squat
Sage0607
New member
I would love to squat as well. I've had this problem my whole life. If I need surgery or something I'm literally down to do that even at some point! I do a **** ton of band stretches at home with it but I honestly think it's something related to tendons being too short or maybe they grew in incorrectly idk I'm obviously not a doctor either lmfaoo! I might need to go to someone who specializes in this sort of thing to figure out what's going on here. But I will try some of the stuff you said as well actually because it's worth a shot I got nothing to loseAs long as it’s tight like it is, it should hurt. But if you can get things loosened up and improve the ROM then maybe you could begin to load it.
Getting some ART on it, finding and breaking up scar tissue with your thumbs, or we have jigsaw power tool that we put Amazon massage tools/ball in the clutch instead of a blade and use that like a hardcore Theragun to bust up knots (the Theragun stuff is weak sauce).
You’ll probably also need to work on the Achilles, and some ankle drills like holding a Miniband around your feet near the toes and tracing the letters of the alphabet in the air forward and backward.
Then you could try to start squatting to a hi box with very light weights and go from there.
I’m not a doctor, but I like the squat