shoulder pain?

[gogo4]

I have started to get some left shoulder pain after my weekly bench exercises. I find it hard to work out my shoulders and the pain seems at the front shoulder. Anyone get this problem ?
Sometimes its tough for me to bench all the way down to the chest i have to stop 3" above just becouse of the pain?
Should i take it a bit easier will this pass?

 

[intrinsic1]

Welcome to my world! I think it's 'front delt' I might have injured it during overhead presses. I have been dealing with this for months and months, won't let it slow me down but I just took 3 months off and It came back the second day of training. WTF! If you figure out something let me know. I am just gonna deal with it.

 

[jcp2]

Find out what doesn't hurt, and work around the pain for a few weeks. If the pain is still thier, you can go see a doc. Start doing rotator work. Learn to bench in a good position, with a slight arch and your shoulder blades pulled back some, that may help a little. To be honest i have pretty much abondened anything except benching pinkies on rings, because eventually if i go any wider i will get some pretty bad pain. You can also go see a doc to see if you have any damage, but honestly so many people end up with shoulder problems from benching it is not uncommon. Before i got into powerlifting i abondened the bench for about 6 years, and my shoulders never bothered me.

 

[Who is Mike Jones?]

This sounds to easy but I had the exact same problem and it went away and soon as I started supplementing with Glucosamine and MSM. Haven't had an issue in over a year since I started taking it

 

[PeterPaul]

I have started to get some left shoulder pain after my weekly bench exercises. I find it hard to work out my shoulders and the pain seems at the front shoulder. Anyone get this problem ?
Sometimes its tough for me to bench all the way down to the chest i have to stop 3" above just becouse of the pain?
Should i take it a bit easier will this pass?

You really shouldnt be benching down to your chest anyway. It takes the strain off the chest and places it directly on the shoulder, specifically the girdle. Anyway, for 99.9% of people the shoulders are in no way as strong as the chest, so benching like that is an injury waiting to happen~ especially if you have a separate day for shoulders. To keep the focus on your chest, when benching, your elbows should never break horizontal. This should keep the bar or dumbbells anywhere from 3 to 6" above your chest.

 

[Melbourne]

If the pain is at the front of your shoulder but not in the deltoid, it could be you have actually inflamed, strained or torn the biceps tendon.

It is a common injury for weight trainers. Many people train with the injury for long periods without knowing what they've actually got.

The biceps tendon runs from the bicep muscle and up into the shoulder joint.

The pain can often be felt when bench pressing because the arm is stretched back beyond the horizontal. Also, doing bench press develops the pectoral muscles and pulls the shoulder forward, causing a compression of the bicep tendon. That can be okay for a long time until the bicep tendon is inflamed and then the compression causes further irritation or just prevents the bicep tendon from healing.

The solution is laying off the bench press and chest exercises for a while (don't you hate it when people say that). Also, don't further inflame the tendon by stretching the arm back too far or activating the biceps muscle with curls etc. See your doc for appropriate anti-inflammatories (and a better diagnosis than a gonzo on the web like me can give you) and see a good sports physio-therapist. You may need to correct your posture slightly (ie set your shoulder when lifting by locking your shoulder blade back and down).

Good luck with it. Injuries are always frustrating but we've got to look at training long term.

 

[gogo4]

yeah ...thanx for the input guys I have been really trying to locate this pain and its tough for me to pin point where exactly the pain is comming from?!?! ...

It seems as though it might be even a bit higher like on my left trapezious instead of shoulder.
It hurts when I curl dumbells.
It also is painfull when I extend my arm forward and at times My yawn will set off a cramp right in that area... lol i know weird stuff.
Its weird since I warm up my shoulders for 10 before any exercise really! I have been doing it for years, taking 5 lbs plates and swinging em around just to get some heat there.

 

[AngryMuscles]

how do you bench, mr. gogo4?

 

[Longballs]

I used to get pain in my right shoulder, went to shoulder specialist and to rehab for 3 months. He recommended rotator cuff strengthening, which I did and still do. But what I find that helps the most is to warm up my biceps before I bench. Now I just grap a 10 lb weight and do about 15 reps with each arm before benching. No more pain.

 

[David Gilmour]

Informative thread.

But what I find that helps the most is to warm up my biceps before I bench. Now I just grap a 10 lb weight and do about 15 reps with each arm before benching. No more pain.

I'll try this.

I used to get pain in my right shoulder, went to shoulder specialist and to rehab for 3 months. He recommended rotator cuff strengthening, which I did and still do.

Would you mind sharing with us some more? (rehab clinic)

 

[Longballs]

Healthsouth clinic. They gave me 3 different bands with different tensions and had me perform various stretches and exercises every day for 3 months.

1. the arm across the body stretch
2. lie on your side with your arm at 90 degrees in front of you and with the off hand force it forward towards the floor. Should feel a strectch in rear delt.

band work with strict form
internal/external rotations
tricep pushdowns
rear delt work with light weight
straight arm lat pulldowns
front raises
with a band tied off behind you, stand with your shoulder blades pulled back. Grab the band and raise your arm level to your shoulder with your arm pointing straight forward. Now press your hand forward a few inches like a small punching motion. Your shoulder should move slightly forward.

I did 3 sets of 15 to 20

Hope this hleps

 

[gogo4]

how do you bench, mr. gogo4?

not sure what you are asking me here... but I just bench heh.

I usually bench heavy but move my way up... I warm up my shoulders for about 5-10 min w/stretching.
Than I hit just the 45lb bar about 15 times slow to medium to fast reps.
I add a plate on each side hit that about 5 times.
I than add another plate on each side and hit that about three times...
Than add another which is 3 plates total on each side (315lb) and usually require a spotter on this
thats where my routine starts
315x6/7
275x10
225x15
225x10-12
145 burnout usually about 6-10 after last set.

My grip is just right I would say ... not too wide but not close either somewhere in the middle.My middle finger usually tuches the litle etch on the 45 lb bar...now I know they are not all the same but yeah.

I usually try to go down 1" above chest and back up but lately its been 3" since shoulder injury and its painfull after the heavy lifting.

 

[Melbourne]

yeah ...thanx for the input guys I have been really trying to locate this pain and its tough for me to pin point where exactly the pain is comming from?!?! ...

It seems as though it might be even a bit higher like on my left trapezious instead of shoulder.
It hurts when I curl dumbells.
It also is painfull when I extend my arm forward and at times My yawn will set off a cramp right in that area... lol i know weird stuff.
Its weird since I warm up my shoulders for 10 before any exercise really! I have been doing it for years, taking 5 lbs plates and swinging em around just to get some heat there.

Okay, that's different and unlikely to be the bicep tendon. Its sounds more like the supraspinatus muscle or tendon. If it was me, I would go to a doc and get a scan. Rest for now. Again, good luck with it.

 

[Drij]

It seems as though it might be even a bit higher like on my left trapezious instead of shoulder.
Its weird since I warm up my shoulders for 10 before any exercise really! I have been doing it for years, taking 5 lbs plates and swinging em around just to get some heat there.

I've just started having this problem. I woke up on saturday and every move I made with my left arm there was a cracking sound but no pain. Now I have that same problem.

 

[gogo4]

I've just started having this problem. I woke up on saturday and every move I made with my left arm there was a cracking sound but no pain. Now I have that same problem.

well brother if you have the same problem as I , I can tell you some good news. If you are just feeling it than lay off shoulder workouts and don't max on your bench.
Its been a week since I stoped doing shoulders and its definately getting better. I belive I will lay off working out the shoulders for a little while till i feel more comfy and probably start light too.

 

[JMHFL7]

I Hurt my left shoulder years ago when I was doing barbell flys. The weight was too heavy and my arm made a movement that hurt my shoulder. I now can crack my shoulder (seems like a rotator cuff issue), I cannot do that with my good shoulder. When I do excercises involving shoulders it hurts and its unconfortable to the point where I cannot lift heavy. Long story short, I went to the doctor, he did X rays and MRI and found nothing. The only thing to do is when you are going to work out shoulders indirectly (chest, ect..) or directly, you need to find a way where when you lift it is not uncomfortable. Thats how I do it and I am fine.

 

[Drij]

still can't do much in the gym yet. I made an appointment for next week. I still have pain in the back (can't put my arm behind my back, as if i wanted to scratch it) and now right in between my chest and front delt, my left has shrunk a little bit. I notice it's even affecting me when I do biceps and triceps.

 

[Honey4]

try this...

 

[Melbourne]

I think I need to be alone for a while.

 

[thurstonKG]

try this: put your knuckles on your temple and move your elbows(keep your knuckles on your temple!!!) into each other in front of your chest...and when you return to original form..move the elbows back a little past your head...hope this helps