Hey Guys,
I am in need of some advice. While trying out a wider grip during bench I felt a sharp pain on the front side the shoulder joint. I have rested a few days, and currently it doesn’t interfere or cause pain with any daily activities and even exercises such as Rows, Curls, Lateral Raise etc. with exception of full range bench press. Floor press seems to feel ok as well. Is this a rotator cuff issue?
If it is something else, what would be a proper rehab protocol?
Thank you.
First, you need to rest it. If your a pro body builder its fine to do wide grip otherwise, make sure you dont bench press with 90° shoulder abduction, always press 45°-80° of shoulder abduction. When u put the bar down make sure your shoulder muscles are not relaxing, control the weight and movement all through out the range until bar touches the chest.
Physiotherapy can help fix ur shoulder but proper exs would make it better and protected.
[quote]michaelbelano wrote:
If your a pro body builder its fine to do wide grip otherwise, make sure you dont bench press with 90�° shoulder abduction, always press 45�°-80�° of shoulder abduction.[/quote]
TIL "pro body builder"s are superhuman.
For anyone facing or will face similar issue, resting and laying off the bench for couple of weeks seemed to have done the trick.
For chest I have started doing light Hammer Grip DB presses and floor presses pain free and will keep doing so for two more weeks to allow complete healing.
I lift to increase my numbers in Bench, Squat and Deadlift. And it looks like I will be able to get back to it soon. I am not trying widegrip ever again though. I believe the injury came from not being able to properly keep my shoulder retracted and stable using the said grip.