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!

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.

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.

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.

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.

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.

You weren't doing it right

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

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.

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.