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Shoulder issues after bench and flys still happening, recs please?
Posted on 10/4/17 at 3:13 pm
Posted on 10/4/17 at 3:13 pm
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?
Posted on 10/4/17 at 4:36 pm to sms151t
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!
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!
Posted on 10/4/17 at 4:59 pm to jakedel12
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.
Posted on 10/4/17 at 9:25 pm to sms151t
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.
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.
Posted on 10/4/17 at 10:13 pm to TideSaint
If y'all must... Get the slingshot by Mark Bell. It's made for shoulder injuries.
Posted on 10/5/17 at 9:55 am to Hu_Flung_Pu
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.
Posted on 10/5/17 at 10:31 am to sms151t
Could be an impingement. The numbness is from pressing on the nerve.
Posted on 10/5/17 at 10:44 am to Hu_Flung_Pu
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.
I am just not sure which one yet and tried rest. The numbness had me concerned for certain.
Posted on 10/5/17 at 12:21 pm to sms151t
I'm not a fan of absolute rest. I believe active rest is the best.
Posted on 10/5/17 at 12:24 pm to sms151t
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.
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.
Posted on 10/5/17 at 1:14 pm to tiger94gop
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 10/5/17 at 1:17 pm
Posted on 10/5/17 at 7:20 pm to sms151t
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.
Posted on 10/5/17 at 9:21 pm to Melvin
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
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
Posted on 10/6/17 at 8:52 am to sms151t
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.
Posted on 10/6/17 at 10:44 am to BlackPot
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.
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.
Posted on 10/6/17 at 11:23 am to Hu_Flung_Pu
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.
Like you know what my body can or can not take and what I am feeling.
Posted on 10/6/17 at 11:32 am to sms151t
I misread your post. Didn't see "until I go to an ortho."
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