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1
Posted on 2/17/15 at 8:52 am to oleyeller
quote:Max rep pushups.
what else can i do for chest?
Posted on 2/17/15 at 9:06 am to The Sad Banana
again thanks guys, ima give the bench a break and do other things. i have not did bench since saturday. and will wait until sometime next week to try again. until them i will try and get the rotator area stronger
Posted on 2/17/15 at 9:09 am to oleyeller
Somewhat same thing happened to me. The bone on the top of the shoulder became very tinder. I took two weeks off and focused on the shoulder. I try to do lighter weights for the shoulder and not forget about the back of the shoulder. That was the weak part and caused a strain on the rotator cuff when I used heavier weight bench. The shoulder is much better.
Posted on 2/17/15 at 9:10 am to oleyeller
The pic of the exercise Maximus posted is a great one for strengthening your shoulder mobility, too. Be sure to do light weights and high reps on that one.
Posted on 2/17/15 at 9:43 am to oleyeller
Go get a cortisone shot. I had the same thing happening to me and the shot fixed it right up.
Posted on 2/17/15 at 10:04 am to oleyeller
See your doctor. I had this same problem and come to find out it's arthritis. Something I either have to endure or go get a shot for. Once I realized I couldn't make it worse through lifting I just dealt with the pain and take over the country anti inflammatories
Posted on 2/17/15 at 10:12 am to oleyeller
I have terrible rotator cuffs that are easily reinjured and I've had the same issue with bench several times over the years.
I started tucking my elbows in and stopping a couple inches short from touching the chest... no more pain. Oh and be careful... don't make any explosive or quick movements.
I started tucking my elbows in and stopping a couple inches short from touching the chest... no more pain. Oh and be careful... don't make any explosive or quick movements.
Posted on 2/17/15 at 10:50 am to oleyeller
Generally speaking, ice and ibuprofen to reduce the swelling/inflamation. Rest a week, then do resistance band work to rehab it for a week or so. You can find exercises to do for rehab online. Then make sure to warm up your shoulders before benching. Time should not be a major issue. The warm ups should not take more than a couple minutes.
I take a five pound dumbbell or plate and do various loosening exercises.
I take a five pound dumbbell or plate and do various loosening exercises.
Posted on 2/17/15 at 10:54 am to LSUweights
don't do excercises that hurt. don't do more weight than you can handle. swallow your pride. often times you need build up the supporting muscles as well before you can go heavy on something like bench.
if you have a real injury issue with your shoulder, get it checked out at the doctor.
if you have a real injury issue with your shoulder, get it checked out at the doctor.
Posted on 2/17/15 at 10:58 am to Tiger Ryno
dont think its a "real injury" im not in urgent pain. Just can feel tenderness in rotator area.
Posted on 2/17/15 at 11:08 am to oleyeller
Work through the pain. In fact, lift heavier, harder, and more. Pain is weakness leaving the body.
Do you even lift bro?
Do you even lift bro?
Posted on 2/17/15 at 11:09 am to Tiger in Gatorland
quote:
Work through the pain. In fact, lift heavier, harder, and more. Pain is weakness leaving the body.
Do you even lift bro?
Posted on 2/17/15 at 11:51 am to oleyeller
Ice after..
Posted on 2/17/15 at 12:09 pm to rsbd
Sounds like the problem I had and it ended up being tendinitis.
Ended up going to a physical therapist and got dry needled a couple times a week for about a month. Now I am back at the gym with no problems.
Ended up going to a physical therapist and got dry needled a couple times a week for about a month. Now I am back at the gym with no problems.
Posted on 2/17/15 at 2:58 pm to Dirty Don
quote:
Try switching to declines. It helps alleviate stress on that pec tendon
Absolutely do not do this if you are having shoulder pain. Anything decline will put the most strain on the shoulder joint. Common guys.
Posted on 2/17/15 at 4:18 pm to oleyeller
First, seek medical advice to determine you didn't infact injure something.
Or, you could just try some random stuff.
My shoulder pain is helped tremendously by foam rolling my lat, and using a lacrosse ball peanut on my tspine.
If I do those two things before and after workouts that involve my shoulder, almost zero pain. The pain prior was pretty damn salty.
I hit a spot on my lat, prob not my lat but on the lateral border of my scapula that made me want to cry. Left a bruise on the first go round.
Or, you could just try some random stuff.
My shoulder pain is helped tremendously by foam rolling my lat, and using a lacrosse ball peanut on my tspine.
If I do those two things before and after workouts that involve my shoulder, almost zero pain. The pain prior was pretty damn salty.
I hit a spot on my lat, prob not my lat but on the lateral border of my scapula that made me want to cry. Left a bruise on the first go round.
Posted on 2/17/15 at 4:32 pm to Maximus
quote:
Use dumbbells for bench,
Yep.
I've had 2 shoulder surgeries - barbell bench kills my shoulder but dumbbells feel just fine.
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