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Message
What do do about shoulder when working out
Posted on 2/17/15 at 8:10 am
Posted on 2/17/15 at 8:10 am
I think ive kind of strained my shoulder doing bench. My right shoulder always is tender after i bench for several days, and i always feel it when i grab something to pick up. it isnt bad, just sore feeling. Its in rotator cuff area. Im sure its from bad form in the bench as i have been doing research and seems like ive been bringing my shoulders at 90deg when lowering the bench. What should i do? I dont believe its nothing serious or torn, just kind of feels strained or inflamed. I dont want to quit working out as i have been having good results and dont want to lose what ive done. Any suggestions?
Posted on 2/17/15 at 8:12 am to oleyeller
Rest. Don't hurt it any further.
There's other chest excercises you can do.
There's other chest excercises you can do.
Posted on 2/17/15 at 8:14 am to oleyeller
Less weight more reps....no need to be a hero
This post was edited on 2/17/15 at 8:14 am
Posted on 2/17/15 at 8:15 am to oleyeller
Use dumbbells for bench, son. And do these with some light weights
This post was edited on 2/17/15 at 8:16 am
Posted on 2/17/15 at 8:15 am to The Ostrich
How do you go about warming up for bench?
Doing some pull-ups and lat pulls are fantastic for warming up your shoulder girdle.
Doing some pull-ups and lat pulls are fantastic for warming up your shoulder girdle.
This post was edited on 2/17/15 at 8:16 am
Posted on 2/17/15 at 8:16 am to oleyeller
if you do an exercise and it hurts, don't do it.
You could try dumbbells for bench and keep the palms facing each other. Takes the strain out of the shoulders and puts it more on the triceps.
You could try dumbbells for bench and keep the palms facing each other. Takes the strain out of the shoulders and puts it more on the triceps.
Posted on 2/17/15 at 8:17 am to meaux5
what else can i do for chest? And i hadnt been warming up really due to time.
Posted on 2/17/15 at 8:17 am to oleyeller
You want to keep your elbows at 20-45 degrees when you bench.
Rest it and do light exercise to strengthen it. Ice it every couple of hours.
Rest it and do light exercise to strengthen it. Ice it every couple of hours.
Posted on 2/17/15 at 8:19 am to oleyeller
I had similar shoulder problems and scapula pushups really helped me. hands directly below your shoulders, and just drop your chest/upper back between your shoulder blades and lift back up. can do them from your elbows as well for a different plane.
Posted on 2/17/15 at 8:20 am to meaux5
quote:
Rest. Don't hurt it any further. There's other chest excercises you can do.
This....
Posted on 2/17/15 at 8:20 am to oleyeller
listen to your body. Working out won't bring her back and you are only hurting yourself
Posted on 2/17/15 at 8:23 am to oleyeller
quote:
And i hadnt been warming up really due to time.
always make time to warm up
Posted on 2/17/15 at 8:28 am to oleyeller
Sounds like you most likely have weak scapula muscles. That's your support system for your shoulder and chest. Need to do the scapula push-ups someone already suggested and do some rotator cuff stretch exs. No need to go heavy. Light weight, good form.
Posted on 2/17/15 at 8:33 am to oleyeller
Perhaps consult a doctor or other medical professional to assess your problem and recommend some rehabilitation programs, instead of giving a vague description of what you think it might not be and getting advice from Internet strangers.
Posted on 2/17/15 at 8:40 am to oleyeller
Quit doing bench and using barbells in general. Use dumbbells, but only after you give it at least a wk or so to heal up. You should also do some strength training exercises that target the interior of the shoulder (similar to what pitchers do with rubber bands). You can do it would 5 lb plates or dumbbells as well. You should always be warming up your joints when you are doing compound movements regardless as well. I warm up my shoulder every single day Im doing anything upper body related because I have to.
Grab a pair of 5 lb plates. Hold your arms out parallel to the ground then bend at the elbow 90deg keeping your arms parellel the entire time. This is the start position. Now keep your arms fixed and rotate up 90deg as if you were a doing the robot (yes like a douche in a nightclub in the 80's). This should directly target your rotator area. You should also do arm circles with light weight and some light overhead presses to get some blood flowing to those joints.
Grab a pair of 5 lb plates. Hold your arms out parallel to the ground then bend at the elbow 90deg keeping your arms parellel the entire time. This is the start position. Now keep your arms fixed and rotate up 90deg as if you were a doing the robot (yes like a douche in a nightclub in the 80's). This should directly target your rotator area. You should also do arm circles with light weight and some light overhead presses to get some blood flowing to those joints.
Posted on 2/17/15 at 8:47 am to dnm3305
thanks everyone, going to rest it this week and do legs and biceps and some other exercises to try and heal it. like i said, its noy bad.. i could get on the bench now and do reps, but i do feel it in there like i did last time
Posted on 2/17/15 at 8:47 am to el Gaucho
quote:
listen to your body. Working out won't bring her back and you are only hurting yourself
this made me but im married so im doing this for me lol
Posted on 2/17/15 at 8:49 am to oleyeller
Rest unless you want to hurt it further and/or slow down the healing process. Stretch it out, but that's about it
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