Shoulder Injury???

[cibearse]

I have been lifting for around four years now and have recently been getting severe aches and soreness in my shoulders. The ache occurs in the front of my shoulders (anterior deltoid) and seems to be the worst after a chest workout. I haven't had any previous injuries to my shoulders so I am not sure what is the cause of this. Like I said, I have been lifting for four years and pay serious attention to my form so I don't believe this is the cause either. Worried about this problem, I decided to take a few weeks off of lifting to see if the injury still exists and after 3 weeks went back into the gym, only to leave after three sets of bench press because the pain still existed. I am wondering if I should wait a little longer to see if the problem will fix itself, or do I need to go have an MRI. This problem is more severe in my right shoulder than my left but still occurs in my left. If anyone has any advice for my current situation it would be very helpful.

[brava]

how is your elbows position while benching?

I have the same problem for the last three weeks as well, and it's because I was benching with flared elbows...this put a lot of stress on the shoulders.

My shoulder is getting better, I did not stop going to gym at all, just that I am benching rarely and only with lighter wheights and my elbows tucked as much as possible near the body...I dropped the wheights on benching by 50%...

this type of injuries usualy takes months to heal completely...I have had several on my forearm and on the sternum, and I needed to work them around for three to four months...

I say that you do not need to stop hitting the gym completely, just work around your shoulder issue...you can work a lot on your legs, abs, maybe back if your shoulder allows and probably bicep and tricep.

don't do any shoulder work, and for the chest try benching lighter weights with elbow near your body....doing high reps lighter weights may also help healing due to increase blood flow in the area

[AusLifter06]

Spend some time doing back work/scapular exercises and external rotations. Don't just take time completely off from the gym. Only do that after traumatic injuries or chronic overuse.

[Uncivilization]

Dumbbells!! Thats helping me alot with my partial shoulder dislocation

[crazy4health]

I know you said your form is good, but if your touching your chest with the bar doing heavy benches; then you are hyperextending your shoulder and putting too much stress on it. This is what causes heavy benchers to have shoulder problems over time. Your arms should stop when parallel to the floor.

You should also strengthen your rotator cuff muscles, this is often overlooked part of a shoulder program. These stabilize your shoulder joint. You'll never be as strong as you could without addressing those.

[ElturY]

brava and crazy 4 health good advice!!!

[cibearse]

I know you said your form is good, but if your touching your chest with the bar doing heavy benches; then you are hyperextending your shoulder and putting too much stress on it. This is what causes heavy benchers to have shoulder problems over time. Your arms should stop when parallel to the floor.

You should also strengthen your rotator cuff muscles, this is often overlooked part of a shoulder program. These stabilize your shoulder joint. You'll never be as strong as you could without addressing those.

I did used to touch the bar to my chest but stopped that a long time ago and it still would hurt. Also, when the problem first arrived I tried to solve it by doing rotator cuff exercises and that did not solve the issue...

[AusLifter06]

I did used to touch the bar to my chest but stopped that a long time ago and it still would hurt. Also, when the problem first arrived I tried to solve it by doing rotator cuff exercises and that did not solve the issue...

It takes lots of time doing to RC exercises though. Also may need time away from pressing and anything that aggravates it. Best to concentrate on rowing and RC exercises.

Also, when people talk about doing these partial bench press reps, what stops the bar at a given range of motion? just stopping the bar midrange puts sheer forces on shoulders and elbows(think half squatting and knees). I'd use boards and such if planning to only train a partial ROM.

[DJAuto]

http://forum.bodybuilding.com/showthread.php?t=529968