I have posted on some of this before. Here’s the basics.
About 1.5 years ago I hurt one of my shoulders doing overhead presses. I have since corrected my form and do them rarely.
About 5 months ago, my shoulders just started, well, hurting when I did certain motions, such as heavy DB bench presses, bench pressing in general, and dips. I read some information (Eric Cressey’s Shoulder Savers articles came out soon afterward) and changed my routine. Basically, I started doing a whole bunch of rows and rear shoulder work, no shoulder days or overhead pressing, I ordered his Mobility DVD and use it for my warm up, and I stretch 4-5 times per week.
I felt much better, and wnet on a short period with Meltdown training, which includes some overhead work, but not at real high weights. This seemed to go fine.
That program only recommends 4-6 weeks, so I have no shifted to a program which is geared around a full body workout 3 times per week. I read the Set/Rep Bible article and decided that most of my sets and rep would be 3x10, but I would throw in one 10x3 exercise each day. One day would be squats, one pullups, and the last would would be decline benching. Again, I am not doing any overhead work, lots of rows.
This routine went fine until I tried decline benching today. My muscles felt fine, but my shoulder on the fourth set gave a mildly sharp pinch right beneath my collarbone. Being the idiot that I am, I decided that I didn’t really feel anything and I did one more set. This time there was a small crack (non-painful) and then a few seconds later a pinch in that same place that hurt a little more. Finally, like a good boy, I got up for the bench, walked to the water cooler, and proceeded with the rest of my workout without any problem.
From what I know, that pnch, which I have felt before, is rotator cuff related. I guess I am frustrated because I have done so many of the suggestions for my shoulders, and I still get pain in them, especially in pushing chest exercises.
So I have two questions:
1)So, should I see a doctor at this point and/or a physical therapist?
Are thee any good compountd chest exercises that might be easier on the shoulders than bench pressing. (I did try pullovers and my shoulders liked those even less.)
At this point I am self trained, because at the YMCA I go to I find that most of the people there know less than I do, and I don’t know that much. We are moving and looking for a knew gym. I sit possible that what I need is a professional training to look at my form, strength balance, etc. and make some corrections?
rest it for a while…have you done any direct shoulder stabilization/external rotation stuff? continue with the rows, and maybe consider going to the doc or PT. If it gets worse, definitely go. If you have to do pressing, go with DBs and do floor presses.
[quote]bruinsdmb wrote:
rest it for a while…have you done any direct shoulder stabilization/external rotation stuff? continue with the rows, and maybe consider going to the doc or PT. If it gets worse, definitely go. If you have to do pressing, go with DBs and do floor presses.[/quote]
Thanks. Do you have a specific program in mind for the stabalization/external rotator cuff?
The problem with this joint is that you can develop scar tissue in there that stuff it up a bit, as you can imagine, instead of a perfect ball and socket you have some lumps in there. Takes time to heal. Doesn’t always heal. etc… and so forth.
You have not given it time and I don’t think you’ve done enough to encourage healing.
If all else fails, they can do surgery through a tiny hole these days, if needed. That should be last resort though.
I don’t think your problem is that serious but you should be mindful of it.
Pity the great Steve Reeves, who dislocated his shoulder shooting Hercules, and forevermore could not raise his arm above the shoulder level.
“Shoulder dislocates with a broomstick are another great stretch to use. Start with a VERY wide grip and slowly bring your arms (keep them straight!) back over your head until the broomstick is at the middle of your back. After doing 10-15 reps bring your grip in an inch or two and pump out 10-15 more, then bring it in further etc. Try to do at least 30 reps each day, gradually bringing the grip width in to your normal snatch grip over time. Warning, your shoulders will really feel pumped up after doing these, it’s probably a good idea to do these after having a hot shower to help stretch the muscles a bit easier.”
I started doing these at the suggestion of Will Heffernan and after 3 days my shoulder pain has disappeared and I was having the same issues as you. Go slow and go pain free. If it hurts or you get a lot of popping and/or grinding widen your grip.
[quote]Jesus_Freak wrote:
…
5) This routine went fine until I tried decline benching today. My muscles felt fine, but my shoulder on the fourth set gave a mildly sharp pinch right beneath my collarbone. Being the idiot that I am, I decided that I didn’t really feel anything and I did one more set. This time there was a small crack (non-painful) and then a few seconds later a pinch in that same place that hurt a little more. Finally, like a good boy, I got up for the bench, walked to the water cooler, and proceeded with the rest of my workout without any problem.
…
Thanks all.
JF[/quote]
Sounds like a (partial) tear to me.
I’d go to the doctor and ask for an echo or an MRI.
Certainly NO stretching untill you’re sure it’s not a tear.
I just went to my doc last week (FINALLY, after insurance change, and PCP referral…) so I thought I would just update this.
He said everything looks almost completely fine with my shoulders (Yahoo!). But, as I am getting older (all of 33), I need to stop bench pressing, doing dips, and military presses, at least behind my head. I can through these in every now and again, but if they hurt at all, find something else to subsitute.
Pretty much, he said “You ain’t 25 anymore.”
There is a small aount of tendonitis in my rotator cuff on my right shoudler. I am going to get some PT work done on that and its nothing that some good stretching shouldn’t take care of.