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sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
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Shoulder issues after bench and flys still happening, recs please?
About 3 weeks ago I was doing bench it felt like my scapula and corcabrachius deltoid and just exploded. I took off for 2 weeks and yesterday doing flys it felt like it happened again. Is it tendon, muscular, or bad form? Are there any recs besides Rest?


jakedel12
LSU Fan
Dallas, Texas
Member since Nov 2006
1280 posts
 Online 

re: Shoulder issues after bench and flys still happening, recs please?
Rest, Rest and more Rest.

I hurt my shoulder back in March doing BB Bench press.

Haven't Benched with the bar since then.

Stick to DB's with a neutral grip.

I realized BB Bench is not worth it in my opinion. I do miss it, but I also do not miss that pain in my shoulder!


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12885 posts

re: Shoulder issues after bench and flys still happening, recs please?
quote:

I realized BB Bench is not worth it in my opinion. I do miss it, but I also do not miss that pain in my shoulder!


You weren't doing it right.


TideSaint
Alabama Fan
Boise
Member since Sep 2008
44868 posts
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re: Shoulder issues after bench and flys still happening, recs please?
I broke my collarbone and separated my shoulder at the same time over a decade ago and have had shoulder problems ever since.

Does your gym have an iso bench you can use? It's way less pressure on your shoulders and if you have a problem the weight won't fall on your chest.

I can use a bar and do it often, but I built my strength back up using the iso and it helped tremendously.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12885 posts

re: Shoulder issues after bench and flys still happening, recs please?
If y'all must... Get the slingshot by Mark Bell. It's made for shoulder injuries.


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
63731 posts
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re: Shoulder issues after bench and flys still happening, recs please?
Tried some tri pull downs and my fingers went numb. So do not know what is going on at all now. First it was Tricep and shoulders feeling like exploding now numbness.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12885 posts

re: Shoulder issues after bench and flys still happening, recs please?
Could be an impingement. The numbness is from pressing on the nerve.


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
63731 posts
 Online 

re: Shoulder issues after bench and flys still happening, recs please?
Could be...It also could be cuff since reaching and lifting cause pain.

I am just not sure which one yet and tried rest. The numbness had me concerned for certain.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12885 posts

re: Shoulder issues after bench and flys still happening, recs please?
I'm not a fan of absolute rest. I believe active rest is the best.


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tiger94gop
LSU Fan
GEISMAR
Member since Nov 2004
2382 posts

re: Shoulder issues after bench and flys still happening, recs please?
Check out Smashwerks on youtube. Trevor has a ton of different stretches to help with various issues.

I was told a lot of guys don't do barbell bench because it is like an "arm bar" it forces everything. They only do dumbells.

Also, most people do flys wrong and they don't really help with chest development as an isolation movement like cable crossovers.


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sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
63731 posts
 Online 

re: Shoulder issues after bench and flys still happening, recs please?
quote:

cable crossovers


Is initially how I killed my "shoulders" in the summer. I then stopped doing them and started rest and went to flys.

Sorry sounds like I am complaining.
This post was edited on 10/5 at 1:17 pm


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Melvin
New Orleans Saints Fan
Member since Apr 2011
17179 posts

re: Shoulder issues after bench and flys still happening, recs please?
If you're going all the way to your chest on bench I would go lighter weight and stop when your arms are parallel to the ground. Takes some of the strain off your shoulders but still isolates the chest. If it still happens you might be shite out of luck for bench and should probably get it checked out.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12885 posts

re: Shoulder issues after bench and flys still happening, recs please?
You weren't doing it right


Melvin
New Orleans Saints Fan
Member since Apr 2011
17179 posts

re: Shoulder issues after bench and flys still happening, recs please?
Do tell


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12885 posts

re: Shoulder issues after bench and flys still happening, recs please?
Bench:
Get your upper back tight under the barbell by squeezing your shoulders together
Plant feet
Scoot butt back a little to develop arch
Rotate elbows to activate lats
Bracing Breath
Unrack
Another Bracing breath if needed
Act like you are making a "horseshoe" shape with the bar
With lats activated, "row" the barbell to your chest
Once liftoff happens, start to flare your elbows and push towards the rack a little and push with your legs towards the rear of the bench


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BlackPot
LSU Fan
Member since Oct 2016
226 posts

re: Shoulder issues after bench and flys still happening, recs please?
Form, form, form. Film yourself doing the lift so you can see what's happening. Those elbows need to stay tucked in. Control the bar, don't do the chest bounce. If you're not doing any competitive lifting, look into getting a Slingshot. They make a low level one that will not give much assistance, but it will keep everything where it needs to be.


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
63731 posts
 Online 

re: Shoulder issues after bench and flys still happening, recs please?
I am probably going to just stop doing a bench and weights all together and just go resistance until I can get into ortho except for a leg day per week.

I just will increase my stationary by 2 minutes each session add the band work and continue to do my Pallof 4x16.

Thanks for the help on this though.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12885 posts

re: Shoulder issues after bench and flys still happening, recs please?
*sigh*


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
63731 posts
 Online 

re: Shoulder issues after bench and flys still happening, recs please?
Okay what is the sigh for? I am sorry but I can not lift and my fingers are numb and so instead of complete rest I will do some activity and wait to see what an orthopedic specialist advises me..

Like you know what my body can or can not take and what I am feeling.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12885 posts

re: Shoulder issues after bench and flys still happening, recs please?
I misread your post. Didn't see "until I go to an ortho."



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