Anyone get clavicle pain while benching? I don’t rememebr the last time I’ve ever had a shoulder injury or any of that bullshit, but for some reason when I finish a rep my clavicles are hurting…could it just be overworking, or what? It’s not the first time I’ve felt it I just wanna know what it is and if anyone has had it. Could it be because of inflammation?
So the pain comes when I finsih my rep (it’s at the top) and when I rack it. I don’t know…I’m in the middle of a bench cycle that I really want to finish, at the same time this pain makes me not really wanna bench?
Does anyone have suggestions what it is…should I just rest and not do the rest of the program (take a week off) bench and see how I feel, or should I just swallow more fish oil, maybe some ibuprofen and get on with it?
Use a spotter for handoff and reracking.
Do some shoulder rehabilitation exercises like external rotation, shoulder dislocates between your warmup sets.
Do chest reahab like flys with light weight and with a stretch at the bottom of the movement after benching.
Do some facepulls.
Do some pullups.
Happens to me sometimes when I do weighted dips. It seems to be ligamentous or fascial and underneath my clavicle(s). It never hurts while I’m under tension – it’s when I release tension that I feel it.
It typically hurts for a few days and goes away, and it doesn’t hurt every time I do dips.
Just one of those things, at least for me. I work around it.
I “popped” something around my left clavicle doing dips back when I was first starting lifting. This wasn’t the more common sternum crack, but higher and over closer to the shoulder girdle. No pain with the pop. I finished my sets.
The next day it hurt like hell and continued to hurt. I had it x-rayed and nothing showed up but the doc figured it was probably a small tear.
I stopped benching and dips for about 9 months while it healed as I could not bench without pain. When I started benching again, I used dumbbells and only brought the elbows down to 90 degrees.
A year and a half later, its mostly gone, I have started pushing my bench up and doing weighted dips. Even still if I drop my shoulder all the way down and tilt my head to the right, I feel tension around the left clavicle.
This was a stupid pain in the ass injury that took a long time to heal.
All I can say is go easy if you have pain here. If you have tight muscles, maybe look into some ART to help your ROM. The clavicle + shoulder joint + scapula combine into a very complicated joint structure and its difficult to diagnose and rehab injuries.
Awesome answers!
Speedracer…it’s when I release tension it is ALSO when I feel it (unracking of bench etc.)
I do a lot of facepulls, BTN military band, lots of rows/pullups (usually 50 reps for total volume), or 8x5 with 225-245 for bent over rows.
I’ve been doing 8 reps of 5 sets of chest flyes also. I think it’s just I went too heavy and too much work.
My only concern here is…should I continue my 2 weeks of lots of volume benching and finish my cycle for the bench, (take more fish oil, maybe ibuprofen) or should I take a week off and be safe than sorry?
[quote]sdspeedracer wrote:
Happens to me sometimes when I do weighted dips. It seems to be ligamentous or fascial and underneath my clavicle(s). It never hurts while I’m under tension – it’s when I release tension that I feel it.
It typically hurts for a few days and goes away, and it doesn’t hurt every time I do dips.
Just one of those things, at least for me. I work around it.[/quote]
That describes what I sometimes feel if I do heavy weighted dips, heavy declines, or the rare supramaximal hold…I get that exact pain. It goes a way but I usually take a couple days off. And yes, I get the pain after I stop the movement, not during.
[quote]rasturai wrote:
Awesome answers!
Speedracer…
My only concern here is…should I continue my 2 weeks of lots of volume benching and finish my cycle for the bench, (take more fish oil, maybe ibuprofen) or should I take a week off and be safe than sorry?
[/quote]
I’m usually the first guy to say lay off it until it improves, but for me the clavicular pain was too capricious and frustrating – it comes and goes depending on what I did, and sometime would be aggravated by fairly mundane lifting (like simple shoulder work). Honestly, I just worked through it, as inadvisable as that may have been.
If it’s cause is the same as ours, you may want to reduce the weight and bench with less of an arch to avoid the downward pressing angle that seems to aggravate it. I’d try the ibuprofen, fish oil, maybe even ice and voodoo (kidding, I guess). Not sure what other help to offer.
thanks sdspeedracer…i guess i’ll just take a week off…im fuckin pissed about it but it was getting to the point where id get frustrated with it also and i would cringe on thinking about my next set. Doing reps and sets in the 300’s higher volume…just taking too much of a toll.
I’m just gonna rest a week, do some 5’s like 300x5 and then from there go heavier the week after that.
I would work through it…but i want to hit a PR after the 2 weeks…i dont know how that would be possible because it’d most likely be a lot more aggreavted…the last thing I want is the weight falling on me.
Thanks man.