which exercise could be aggravating my shoulders?

arjun4

arjun4

Member
recently i went to the doctor because i thought i hurt the rotator cuff in my right shoulder. doc said it was mild strain of either the front delt or a connecting biceps tendon. said to avoid wide grip pressing and to stick with dumbbells and avoid bars... nothing major, not to stop working out.

now im starting to have the same pain in my LEFT shoulder and i cant figure out whats causing it.

this is what i do:

push-pull sets, 3 days on 1 day off. random supersets.

i warm up and stretch before and during every workout... i use a band to warm my shoulders/RC up nearly every workout since my shoulder started to hurt.

bi's:
EZ curl
preacher curl off my knee w/ dumbbell
hammer curls

tri's:
EZ bar close-grip flat press
cable push downs with V grip (sometimes elbows flared)
overhead cable press with rope

chest: (barely worked chest past two weeks to let my shoulder heal up)

incline DB press
EOT flat dumbbell press
EOT pushups
flys

back:
T-bar rows
pulls ups
cable bar pull downs
deadlift
 

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Well I can tell you what causes pain in that exact location for me.

Dips-- I cut them out of my routine. I tried it when I was fatigued and it killed the workout.

Squats-- With heavier weights, it hurts because of the position it lies on over the shoulders.

Military presses, and just about any shoulder exercise.

Flat BB press-- with heavier weights, though not so much.

I didn't see any of these in your routine. The dips is what sparked it for me so i'm not sure if this is going to help you. However the pain is in the same location.
 
I used to have serious issues with my rotator cuff, following on from the second time i tore my bursis, my doc told me to stop doing any exercises that involved movements above shoulder height (not including exercises involving lying on a bench), ever since then i've had minimal problems with my shoulders. IMO military presses were most likely to give me shoulder soreness the next day.
 
i had shoulder problems in the same exact area from heavy flat bench presses... dips also seemed to aggrevate it
 
arjun4 said:
recently i went to the doctor because i thought i hurt the rotator cuff in my right shoulder. doc said it was mild strain of either the front delt or a connecting biceps tendon. said to avoid wide grip pressing and to stick with dumbbells and avoid bars... nothing major, not to stop working out.

now im starting to have the same pain in my LEFT shoulder and i cant figure out whats causing it.

this is what i do:

push-pull sets, 3 days on 1 day off. random supersets.

i warm up and stretch before and during every workout... i use a band to warm my shoulders/RC up nearly every workout since my shoulder started to hurt.

bi's:
EZ curl
preacher curl off my knee w/ dumbbell
hammer curls

tri's:
EZ bar close-grip flat press
cable push downs with V grip (sometimes elbows flared)
overhead cable press with rope

chest: (barely worked chest past two weeks to let my shoulder heal up)

incline DB press
EOT flat dumbbell press
EOT pushups
flys

back:
T-bar rows
pulls ups
cable bar pull downs
deadlift
Click to expand...
If you can push more than you can pull, your shoulders will slouch forward. One needs to be in balance in this aspect, or the delts will have to compensate for the difference, causing overdue strain on their weaker counterpart. A good rule of thumb: I can bench 275 10 reps and weigh 200, so I need to also be able to 10 pull-ups with 75 lbs of weight (200 + 75 = 275) hanging on a belt to be balanced. work those rear delts and lats! Hope this helps.:thumbsup:
 
I did not do a flat bench for many years until i got into powerlifting due to shoulder pain. One exercise that has helped strengthen my entire shoulder gurdle is standing strict shoulder presses where you finish like a jerk, with your head through. Meaning the barbell is over your head. I have not had even the slightest shoulder pain since.
 
It sounds like a referral pattern from an impinged rotator cuff. Feel for a knot on your back near the shoulder blade, or go get a message.

timmah is correct about the need for balance of strength around the shoulder to maintain a healthy joint.
 
so i did go to the doc for this injury eventually and it ended up being a bicep tendon strain... i cut the heavy EZ curls out, and the pain went away.
 
Work on scapular retraction (pinching the shoulder blades together) while doing any pressing motion. Especially bench. Just about anyone can right away pinch the shoulders while lowering the weight, but let them out as soon as they start pressing. Keep them tight, if your upper back isn't starting to cramp a little (the first month or so you do this) then you aren't pinching tight enough. I would also do some shoulder prehab, check out Dave Tate's "cuff complex" over at elitefts.

Edit: just read it was a bicep tendon strain. Glad you figured it out. Still a good idea to do the above...
 
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