During my last visit to the gym my right shoulder started aching while I was bench pressing. I gave myself a break for 3 days but a slight pain still persists. The location of the pain is where the biceps join the shoulder and it is most prominent when I raise my arms to the side. Also, the pain is focussed and at one point.
I hope this is not tendinitis or some rotator cuff injury. How can I be sure ?
Thread: Shoulder pain after Bench Press
11-09-2008, 09:04 AM #1
Shoulder pain after Bench Press
11-09-2008, 09:11 AM #2
if you want to continue doing bench dude, you need to bring your elbows down around your sides instead of at a 90 degree to the side. I hope that makes sense. Or dont bring the bar all the way down to your chest. I bet your hear **** like your a pussy if you do that but it is safer on the shoulder joint and rotators. Before you bench do some rotator cuff exercise's which you can find on this site. Just look them up. Personally, I stay away form flat BARBELL bench. I've got a stage 3 impingement in the right shoulder so I don't do it. Hell, my incline is heavier than my barbell press. Incline doesnt bother me. but take your time to warm up your rotators. i start all my upper body days with side lying external rotation, front raises, laterals and rear raises just to make sure my joint is warmed up before i start my main lifts.
11-09-2008, 09:15 AM #3
The advice above is sound. As is go to see a good sports med doc to rule out any postural, impingement, scapular dysfunction etc.
Then work to correct. Fix now, enjoy later."Adapt and overcome."
"Everything you need is inside you."
11-09-2008, 09:16 AM #4Starting weight: 225lbs (January 2007)
Current weight: 178lbs (5/16/09)
Stuck at ~10-11% BF for 2 months. Starting carb cycling on June 1st to try to break through that plateau.
11-09-2008, 09:16 AM #5
by the bicep tendon- it could be a simple tendinitis/tendinosis, or it could be impingement (can be fixed by physical therapy- a doctor may give you a cortisone shot to ease inflammation, which COULD fix it if its only an inflammation problem, or it may just make it feel good for a few days and then hurt again, which would be an underlying issue that needs examined)
11-09-2008, 09:20 AM #6
11-09-2008, 09:25 AM #7
11-09-2008, 09:34 AM #8
11-09-2008, 09:44 AM #9
11-19-2008, 03:02 PM #10
The pain has disappeared (at least for now) and I think increasing my sleep time really helped. Will be more careful with flat bench press from now on.
Are Incline Bench Flyes good enough replacement for building chest mass ? I plan not to do the flat bench press for a few weeks.
Last edited by snowstorm; 11-19-2008 at 03:06 PM.
09-07-2010, 05:09 AM #11
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could be damage caused to the ligaments surrounding your AC joint. just doublecheck where the pain is exactly, its easy to mistake which muscles it 'feels' to be in as the pain usually isnt in the exact spot of where the damage is.
if struggling to do side laterals pain free and it started from bench press... it sounds like as you bench, the ligaments which stabilize and hold the acromyoclavicular joint in place have been damaged (could be torn/pulled/even partially dislocated).
i went the physio about a month ago regarding my right shoulder as i have an AC seperation, i have to now goto a specialist to find out more - they couldnt even determine what type of seperation it is - however i literally qualified myself in physiotherapy for the shoulder joint - i did that much research for it (plus im training to be a physio anyways so it was useful research personally)
think about strengthening your internal muscles n ligaments (when i used to train... if doing the chest... i'd make sure only the chest was doing the work - so i get the most outta it.. when doin bicep curls i'd try to have the mind-muscle connection that made only the biceps do the work... cos i thought i'd help to isolate it and therefore get the most out of my bicep workout.. i then came to the conflusion after lotsa research that i have strengthened all my major muscle groups but due to the mind-muscle connection and attempts at isolation movements - i didnt strengthen the internal ligaments/muscles/rotator cuff stuff etc.
i rested 2 week, dropped the weights, did a lot more back exercises (opposite to chest - help strengthen the ligaments n muscles opposite the chest (as it was a chest movement which caused the prob in the first place) - just keep in mind all the time 'strengthening the joint not the muscles' etc. you'll find you feel like your performing the movements stronger in a safer way using more of your shoulder etc. i did anyways - cud be placebo but i have no pain in my shoulder now and the petrusion from the clavicle has gone down too, all in about just over a months home-made rehab“I have a good sense of my body in a bathing suit around people who appreciate what I’m doing, like a contest. Then I’m proud. On television I am proud. But on a beach most people are not experts. The general public doesn’t know how to look. How proud can you be when they don’t even know what they’re looking at?” - Arnie
11-12-2011, 01:47 PM #12
11-12-2011, 04:46 PM #13
11-13-2011, 03:20 AM #14
Best thing you can do is focus on posture. Hold your shoulders back, retract the scapulas, chest up and out, chin tucked back. Do this all the time. Yes, you will be sore but your body will adapt correctly within a week most of the time.
1. Drop all pressing movements
2. Do lots of horizontal pulling (rowing.... except NOT upright rows)
3. Strengthen ONLY your external rotators... ignore internal rotators
4. foam roll thoracic spine + mobility work (http://www.marksdailyapple.com/how-t...pine-mobility/ )
5. Ice after any exercise/swelling
6. Band dislocates & wall slides (youtube these)
7. Lots of massage/tennis balling/etc. from the scapulae to the anterior shoulders.
8. Stretch chest and lats. A LOT. Use a basketball to roll out your chest, especially the pec minor as well. If you can't get it well use your hands to massage.
9. Fish oil for anti-inflammatory, joint supps if you need any (sections 4&5 describe these here):
9. Do nerve glides wfs
10. Deep tissue massage to everything in your upper body. And by everything I mean EVERYTHING. Down into the forearms as well.
11. Correct your posture!!!!!!!
Here's a good set of vids on scapular mobility and stability:
Also, diesel crew rehab vid is a good one for restrengthening your shoulders once you start getting back into it:
Here's a good article series about posture as well (Neanderthal No More):
Most of this stuff is focusing on mobility and improving posture. If stuff is painful, obviously don't bother doing it.
Impingement you'll want to start doing RC work + fix posture + shoulder mobility as it starts to imrpove."That's messed up. Steroids ruin lives , and young people need to get more educated about them. Just look at Ronnie of "Jersy Shore", crying and getting super pissed in every episode. Not worth it."
- 15 year old twilight fan
09-23-2013, 09:21 AM #15
When you chest press (flat, incline, decline) avoid lowering the weight all the way down. I try to stop where my arms are at a 90 degree angle (not referring to having your arms move away from your side or close to the side). Also maintain this form with shoulder presses. Lowering the weight past this point can mess your shoulder up.
I also have shoulder issues and keeping your arms close to your sides is the way to go...even on push ups.