Ok I can’t figure out what is wrong with my shoulder.
I can twirl it around into any direction with no pain.
I can overhead press whatever and my shoulder is fine.
I can do rows and chinups with no pain at all.
I cannot do flat bench press. I used to do 250x8 but now I can feel some discomfort with 95lbs just once. Yes, I pull in my shoulder blades, tuck elbows, etc. I went to go see a doctor and they did all the tests with my arm and crap and they were like o just rest then your shoulder will be fine. My shoulder has been like this since December and its super frustrating, does anyone know what is wrong?
ACTrain has a similar issue,… when Thibs had us make use of a fat bar last fall, he didn’t have any problems at all (I"m still a little unclear as to the technical specifics as to why -lol).
hm I can try using a fatter bar when bench pressing but I doubt that will help. I dont really understand how I can be completely full strength on just about every movement except the bench press where I basically lost every ounce of strength I had.
everything I read about shoulders describes how it hurts to do overhead sorts of stuff. But I can overhead press whatever, do chinups, pass every doctor test etc, but I cant do 95lbs flat.
I can do incline and decline and dips for the most part, but doesnt feel 100% the same as my other shoulder. I’m just scared of messing it up more.
Ok, I’d like to try and help. Take anything I say with a grain of salt, as my education comes from some reading, but mostly from my own experience and my own experience involves dislocating my shoulder more times than I can count. I have learned that our bodies talk to us, so we have to learn what they are saying. Any form of pain or discomfort is definitely a red flag. I never had a strong back, genetically, and the first thing I ever did when I stepped into a gym was what everybody else was doing: bench press. This threw my shoulder balance even more off than it was genetically. The more my shoulder dislocated the weaker it healed and the easier it would pop out in the future, and I mean easy. PLEASE stop doing what hurts and find the cause. I don’t think a regular doctor can help you. I’m not sure where you live, but if you must see someone make sure it’s someone the likes of Eric Cressey. Someone who promotes good health as well as strength. Good mobility as well as stability. Results as well as longevity.
As for my advice: drop all benching exercises for atleast a month. Work on your anterior seratus, work on your traps and anything else you’d like on your back. How are your scapulas? Most people’s scaps tilt down. Don’t do any exercises that promote downward scapular rotation. Do the ones that promote upward rotation. How’s your external rotation? Do wall scapular slides (correctly). Do scap push ups. Next time you watch a boxing match, look at their back. Boxers have ideal backs. Does your back resemble theirs? If it doesn’t, you need work. I would bet that their shoulders don’t hurt. So back off from pushing and get more on pulling. Atleast for a month if not two. Focuse on fixing this. It will be worth it. I did it for one month, came back to benching and added 40 pounds on my first session. I am in the middle of doing it again.
[quote]The Student wrote:
Ok, I’d like to try and help. Take anything I say with a grain of salt, as my education comes from some reading, but mostly from my own experience and my own experience involves dislocating my shoulder more times than I can count. I have learned that our bodies talk to us, so we have to learn what they are saying. Any form of pain or discomfort is definitely a red flag. I never had a strong back, genetically, and the first thing I ever did when I stepped into a gym was what everybody else was doing: bench press. This threw my shoulder balance even more off than it was genetically. The more my shoulder dislocated the weaker it healed and the easier it would pop out in the future, and I mean easy. PLEASE stop doing what hurts and find the cause. I don’t think a regular doctor can help you. I’m not sure where you live, but if you must see someone make sure it’s someone the likes of Eric Cressey. Someone who promotes good health as well as strength. Good mobility as well as stability. Results as well as longevity.
As for my advice: drop all benching exercises for atleast a month. Work on your anterior seratus, work on your traps and anything else you’d like on your back. How are your scapulas? Most people’s scaps tilt down. Don’t do any exercises that promote downward scapular rotation. Do the ones that promote upward rotation. How’s your external rotation? Do wall scapular slides (correctly). Do scap push ups. Next time you watch a boxing match, look at their back. Boxers have ideal backs. Does your back resemble theirs? If it doesn’t, you need work. I would bet that their shoulders don’t hurt. So back off from pushing and get more on pulling. Atleast for a month if not two. Focuse on fixing this. It will be worth it. I did it for one month, came back to benching and added 40 pounds on my first session. I am in the middle of doing it again. [/quote]
I’ve just given myself some dreaded shoulder pain today. Ironically after reading about problems from flat bench so I did incline DBs. Sigh.
Anyway, this advice sounds great but… Could you break it down a bit for a noob? I lack the learning to know what an appropriate exercise for upward scapular rotation is, etc.
If you’re absolutely sure that you’re doing wrong, then noone here is going to be able to help you. Because you’re sure you’re doing nothing wrong.
I think you’d be best served by hiring a coach.
Although the easy advice is stop doing them if it hurts. The nr 1 rule when something is wrong is to not aggravate. There are other options out there than just bench. It’s just the most fun
[quote]The Student wrote:
Ok, I’d like to try and help. Take anything I say with a grain of salt, as my education comes from some reading, but mostly from my own experience and my own experience involves dislocating my shoulder more times than I can count. I have learned that our bodies talk to us, so we have to learn what they are saying. Any form of pain or discomfort is definitely a red flag. I never had a strong back, genetically, and the first thing I ever did when I stepped into a gym was what everybody else was doing: bench press. This threw my shoulder balance even more off than it was genetically. The more my shoulder dislocated the weaker it healed and the easier it would pop out in the future, and I mean easy. PLEASE stop doing what hurts and find the cause. I don’t think a regular doctor can help you. I’m not sure where you live, but if you must see someone make sure it’s someone the likes of Eric Cressey. Someone who promotes good health as well as strength. Good mobility as well as stability. Results as well as longevity.
As for my advice: drop all benching exercises for atleast a month. Work on your anterior seratus, work on your traps and anything else you’d like on your back. How are your scapulas? Most people’s scaps tilt down. Don’t do any exercises that promote downward scapular rotation. Do the ones that promote upward rotation. How’s your external rotation? Do wall scapular slides (correctly). Do scap push ups. Next time you watch a boxing match, look at their back. Boxers have ideal backs. Does your back resemble theirs? If it doesn’t, you need work. I would bet that their shoulders don’t hurt. So back off from pushing and get more on pulling. Atleast for a month if not two. Focuse on fixing this. It will be worth it. I did it for one month, came back to benching and added 40 pounds on my first session. I am in the middle of doing it again. [/quote]
I’ve just given myself some dreaded shoulder pain today. Ironically after reading about problems from flat bench so I did incline DBs. Sigh.
Anyway, this advice sounds great but… Could you break it down a bit for a noob? I lack the learning to know what an appropriate exercise for upward scapular rotation is, etc.
Any help appreciated![/quote]
Check it out. There’s an article here that explains it really well. Read the whole thing, but pay close attention to the white boxes and the part that says this: “Now, I’ve deliberately set these charts up so that you’ll realize that the exercises in all left-hand columns are the ones most lifters tend to overlook altogether. If your posture isn’t looking so hot, and your shoulders are bugging you, chances are that you need to shift to the left for a while until you’ve balanced out.”
The Article is Called Shoulder Savers Part 1 by Eric Cressey.
