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Bench pressing and shoulder pain
Posted on 10/31/21 at 10:01 am
Posted on 10/31/21 at 10:01 am
I’ve been back into lifting for about 10 months. I can’t pinpoint the moment when I was injured, but it seems like one day my shoulder started hurting when going through my normal press day. Went back to the gym and I have a pretty high level of pain when I bench. Other exercises don’t seem to bother it much if at all. It bothers me some when I sleep, but just an uncomfortable feeling. Pain is primarily at the top of the shoulder.
I’ve more or less taken the week off, but anxious to get back to working out.
Any thoughts on what type of injury this could be?
I’ve more or less taken the week off, but anxious to get back to working out.
Any thoughts on what type of injury this could be?
10
Posted on 10/31/21 at 10:08 am to HurricaneDunc
Switch to dumbbells only or use a slingshot and never look back
Posted on 10/31/21 at 11:07 am to HurricaneDunc
I am going through the same thing. Had an MRI this week and came back with a torn labrum. I meet with my ortho on Tuesday to discuss the path forward.
Posted on 10/31/21 at 11:50 am to TigerInCbus
That’s definitely not what I want to hear. Sort of hoping I can just let it heal up
I have full range of motion. No stiffness. Just hurts to do chest press exercises.
I have full range of motion. No stiffness. Just hurts to do chest press exercises.
This post was edited on 10/31/21 at 11:52 am
Posted on 10/31/21 at 11:59 am to HurricaneDunc
Have someone who knows how to bench check your form. Sounds like a technique issue.
Why are you training the bench press? Are you trying to be a powerlifter or just train the powerlifts?
Why are you training the bench press? Are you trying to be a powerlifter or just train the powerlifts?
This post was edited on 10/31/21 at 12:13 pm
Posted on 10/31/21 at 12:34 pm to DeafJam73
I have no doubt it’s technique. Hoping it will recover from rest.
Just training bench to workout chest. Not training to be a power lifter.
Just training bench to workout chest. Not training to be a power lifter.
Posted on 10/31/21 at 12:38 pm to HurricaneDunc
Same here. I feel pain at the very end of my RoM but nothing is limited; however, I can’t put any weight on my shoulder - can’t even do a push-up without pain.
Posted on 10/31/21 at 2:13 pm to HurricaneDunc
Get a light resistance band and warm up your shoulders and biceps (hammer curls) before benching. Keep elbows in and back tight throughout the lift and make sure the bar is at correct height.
Get your shoulder checked out by a chiropractor and start icing shoulders 20 minutes a day, whether you train or not (a 1000+ pound bencher taught me this).
Get it looked at then start doing the above. Remember it needs to be a tight, controlled lift.
Get your shoulder checked out by a chiropractor and start icing shoulders 20 minutes a day, whether you train or not (a 1000+ pound bencher taught me this).
Get it looked at then start doing the above. Remember it needs to be a tight, controlled lift.
Posted on 10/31/21 at 2:24 pm to HurricaneDunc
Had the same thing and got some great advice in here:
When benching, act like your trying to bend the bar in half as you lift. (You’ll feel more pressure on the outside of your hands)
You might go light for a few weeks, but then it will stop hurting all together.
When benching, act like your trying to bend the bar in half as you lift. (You’ll feel more pressure on the outside of your hands)
You might go light for a few weeks, but then it will stop hurting all together.
Posted on 10/31/21 at 4:42 pm to HurricaneDunc
quote:
Just training bench to workout chest. Not training to be a power lifter.
There are other exercises that work the chest with less risk than the bench press. Dumbbell press, flies, pec deck, etc. if your goal is to work the chest. Bench press is great for building strength, but not the best for building the chest. It’s more of a tricep driven exercise. Chest stimulation is not as great.
Posted on 10/31/21 at 7:10 pm to HurricaneDunc
Shoulder pain here as well. For me, I do 2 things. First, squeeze the hell out of your shoulder blades when you're pressing. That helps a ton. Second is I board press. I attach a bench block to my bar that's about 4 inches thick. I don't get any pain as long as I don't go all the way to my chest.
Posted on 10/31/21 at 10:05 pm to HurricaneDunc
check your bar path, my bench press path follows below:
Posted on 11/1/21 at 3:58 pm to HurricaneDunc
I'm dealing with pretty much the exact same thing right now. Started lifting 5 days a week last July when Reds opened back up.
Can't pinpoint when it happened I started experiencing shoulder pain during bench press about a month ago. Bothers me when I sleep and after I wake up but once I get going for the day I never notice it. Full ROM with no pain. My pain is located in the front of the shoulder and along the back seemingly on the edge/beneath the scapula.
Can't pinpoint when it happened I started experiencing shoulder pain during bench press about a month ago. Bothers me when I sleep and after I wake up but once I get going for the day I never notice it. Full ROM with no pain. My pain is located in the front of the shoulder and along the back seemingly on the edge/beneath the scapula.
Posted on 11/5/21 at 10:35 pm to HurricaneDunc
Get checked out. I had the same issue and I kept putting it off until I couldn’t take it anymore. Turned out to be a torn biceps tendon in the socket. Needed surgery to repair it
Posted on 11/5/21 at 10:52 pm to bakersman
Went back to the gym yesterday. I could do chest exercises with dumbbells. It wasn’t painless but definitely manageable. I did super light shoulder press with really zero discomfort. Incline hammer was completely fine. It’s all when I do bench press. Wondering if maybe I just tweaked some muscle in the upper chest.
Posted on 11/6/21 at 6:32 am to HurricaneDunc
Mine was the same way. I switched from barbell to dumbbell presses because was bearable. We’re getting older and there’s no shame in taking a break to get checked out. I had surgery in February and I’m 6 weeks in back at the gym.
Posted on 11/6/21 at 11:38 am to HurricaneDunc
quote:Other things to look at modifying if should press was good is trying to limit how far behind your torso your elbows go
Went back to the gym yesterday. I could do chest exercises with dumbbells. It wasn’t painless but definitely manageable. I did super light shoulder press with really zero discomfort. Incline hammer was completely fine. It’s all when I do bench press. Wondering if maybe I just tweaked some muscle in the upper chest.
Might not be a bad idea to try a floor press or just modify your range while you still feel it a little
Posted on 11/6/21 at 12:20 pm to TheZaba
quote:
Other things to look at modifying if should press was good is trying to limit how far behind your torso your elbows go
This. Big factor.
Posted on 11/6/21 at 1:25 pm to TheZaba
Can always check that maybe you need more range of motion. Like dumbells but hold them parallel to body instead of perpendicular. I also like doing pullovers to make sure the shoulders are in good working order. Don't want the shoulders rounding forward...
Posted on 11/10/21 at 10:09 am to DVinBR
Id follow this advice on the press path.
I tore my rotator cuff pitching in high school and never dealt with it. Never would touch my chest while benching because of a sharp pain. Stretching and strengthening other muscles with exercises such as decline pushups helped me get over this. Only downfall is after changing it up I lost like 50 lbs on my bench reteaching my muscles how to work in the correct fashion, but correct form is much more important
I tore my rotator cuff pitching in high school and never dealt with it. Never would touch my chest while benching because of a sharp pain. Stretching and strengthening other muscles with exercises such as decline pushups helped me get over this. Only downfall is after changing it up I lost like 50 lbs on my bench reteaching my muscles how to work in the correct fashion, but correct form is much more important
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