Anterior Deltoid Pain

Training Injuries
1

i have some slight anterior deltoid pain whenever i do pushups/pullups/bench/etc. ive searched the forums but theres nothing about this type of pain.

are there any exercises i can do to ease the pain? ive heard that the propped external rotator is good, is this true? thanks

2

How is your T-Spine mobility? Scapular motion and stability? Does it bother you only during pullups (pronated grip), or does it also bother you during chin-ups (supinated grip)? If both bother you, between pullups and chin-ups, which is worse?

With the little info you gave, it sounds like impingement. Impingement can be caused by bone spurs and bone structure in your shoulder. It can also be caused by muscular imbalances and mobility/stability issues.

You need to figure out if it is impingement or something else. If it is impingement, search the forums and articles for impingement and here is one article I recommend:
Push-Ups, Face Pulls, and Shrugs…for Strong and Healthy Shoulders! by Bill Hartman and Mike Robertson

3

EDIT: Computer froze during the posting and double posted the above response.

4

[quote]LevelHeaded wrote:
How is your T-Spine mobility? Scapular motion and stability? Does it bother you only during pullups (pronated grip), or does it also bother you during chin-ups (supinated grip)? If both bother you, between pullups and chin-ups, which is worse?[/quote]

What he said and especially note the link and read it. I had this problem too for a long time and it turned out to be a scapular mobility issue coupled with weakness. Now I do my face pulls and YTWL’s as part of my warm up a few times a week and boy has it made a difference. Biggest difference is in my overhead press which (in hindsight) I realize was never in the right place, being too far in front and therefore causing anterior delt pain (which might also be the rotator cuff complaining of the load – hard to tell since the pain is roughly in the same place).

Just giving the thumbs up to trying what’s in the article for a good month and see if that helps. It’s not hard and doesn’t take long.

– jj