I dropped chin ups for a bit because of some some shoulder pain i was experiencing after doing them. Prior to that i was doing pull ups and had, to my knowledge, no pain to go along with them. I made the switch thinking chins/and or nuetral grips are better for my shoulders-Having experienced impingment type pain at times on and off for years i thought this was a good idea.
Well, i did some chins yesterday and felt that dull pain in the front of my shoulder again. I started thinking about the the positions they put my shoulder in and, compared to a pull up, it seems i would have less space in my shoulder capsule leading to more impingment type problems. True?
I threw down some pull ups and they seemed to feel better on my shoulders and actually put my arms in a more externally rotated postion. is this also true and would that help open up the shoulder capsule giving my more room and less rubbing in there?
I also have VERY wide shoulders (not because of muscle, just wide framed like a swimmers build). Would this make a differnce in the hand positon i should use?
thanks
Have you been to a doctor? It seems like you might need some rows, reverse push ups, and rear delt training. Drop the chins again for a while, when you go back, start with a wider grip and move it in slowly as time goes on.
Sometimes people with naturally broad looking big shoulders have weaker shoulders, there are a few articles on here for great shoulder work, I would look them up.
I would try to get a to a doctor though that way you can tell exactly what it is.
Well, i did some chins yesterday and felt that dull pain in the front of my shoulder again. I started thinking about the the positions they put my shoulder in and, compared to a pull up, it seems i would have less space in my shoulder capsule leading to more impingment type problems. True?
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A supinated chin up would probably give you a little more room, but whenever you do a pull up/pull down the humerus is moving away from the shoulder socket anyway.
Chins are an internal rotation movement, so if you have been benching a lot and chinning without enough external rotation it may be your problem.
I had the same problem on a few exercises and once I started foam rolling and balancing my program it was fixed.
[quote]Kreal7 wrote:
cskolnick wrote:
A supinated chin up would probably give you a little more room, but whenever you do a pull up/pull down the humerus is moving away from the shoulder socket anyway.
Chins are an internal rotation movement, so if you have been benching a lot and chinning without enough external rotation it may be your problem.
I had the same problem on a few exercises and once I started foam rolling and balancing my program it was fixed.
Does it hurt when you do any other movement?[/quote]
When you chins are an int. rot movement does that apply to pull-ups (supinated grip) as well? As for benching, never touch it. Most of my upper body work in the past has been push ups (done incorrectly until recently so this may have added to a int rot dominance) and pull ups. Most of my issues i am sure are as a result of those two movements and years of slouching posture (with a rounded upper back to follow). The past few months i have done more core/mobility work, scap push ups, CORRECT push ups (actually make my shoulders feel better it seems), some shrug variations and chest,lat and trap stretches and i feel a ton better than i used to but still need much improvment. I started rows then backed them off because it seemed like my lats always took over and they gave me some funky nerve pain in elbow/little fingers to go along with it.
I cannot say any other movements “hurts”, but i do feel like my anterior shoulder tires easily or gets a “burning” feeling when my arms are extended overhead for a period. Granted, i have NEVER done OH presses thinking they would be bad considering my posture. However, i played around with some for a bit and i want to say it made my shoulders and upper back feel pretty darn good.
They one place i can say that my shoulder joint/clavicle area DOES NOT feel good is when doing bench press and any kind flye movement for the chest; these are usually accompanied by some grind and, at times, painful popping soubnds in that region. Granted that was a few months back so maybe my situation is different.
[quote]Airtruth wrote:
Have you been to a doctor? It seems like you might need some rows, reverse push ups, and rear delt training. Drop the chins again for a while, when you go back, start with a wider grip and move it in slowly as time goes on.
Sometimes people with naturally broad looking big shoulders have weaker shoulders, there are a few articles on here for great shoulder work, I would look them up.
I would try to get a to a doctor though that way you can tell exactly what it is.[/quote]
For what its worth i have integrated a bunch of rear delt work with good results. Not sure what reverse push ups are (explain?)and i am laying of rows (other than face pull or high placed ones on a row machine)because my lats take over. I started doing inverted rows (are these the rev push ups you speak of?)and those seem to be the jam for upper/mid back. One area i think i need to improve is lower weight higher rep wotk for varios trap fibers and some more ext rota work/int rot stretches.
And no, no doctor. Since i have had no acute pain and they pain i feel is usually triggered by something i think it is more likely something cause by imbalance/tightness. I just do not want it getting worse.
Right! But maybe i am doing something qrong because they actually kind of hurt the front of my shoulder. I was thinking it may be that with such broad shoulders/long arms the ropes they have at the gym are not long enough for me to really “pull apart” throughout the movement. I want to try and loop a towel through the hook and see if it helps since EVERYONE seems to say face pulls are so effective in correcting imbalances.
[quote]cskolnick wrote:
jp_dubya wrote:
Face pulls
Right! But maybe i am doing something qrong because they actually kind of hurt the front of my shoulder. I was thinking it may be that with such broad shoulders/long arms the ropes they have at the gym are not long enough for me to really “pull apart” throughout the movement. I want to try and loop a towel through the hook and see if it helps since EVERYONE seems to say face pulls are so effective in correcting imbalances.
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Any type of pull-up movement is internal rotation, but supinated is more internal rotators and pronated is more external rotators.
I never liked face-pulls either and had pain like you when I did them. I’m not sure if I do now because that was a long time ago. Just because something is so great for one person, does not mean it is for another.
If you a foam roller try to get the anterior delt with it. I found a lot of stuff cleared up when I started using it. If you don’t, I’d recommend getting one. I would get the heavy duty one too. Mine is the regular one and it is about done after 3 months of having it. Then again I foam roll twice a day, every day.