When doing incline bench presses I am having pain in the rotator cuff of both shoulders. The pain isn't awful but I feel it's limiting the amount I am lifting, my incline bench is awful. Can any give some suggestions to help improve this. Maybe I need to work my shoulders more.
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06-04-2011, 07:30 AM #1
Incline bench causing shoulder pain
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06-04-2011, 07:50 AM #2
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06-04-2011, 08:05 AM #3
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06-04-2011, 08:06 AM #4
Form could be the reason. Seems like people tend to flare their elbows out more on incline. Also that ROM may just not be in the cards for you. Movement above the shoulder is more likely to have the tendons and ligaments in the shoulder/rotator cuff rub on bones. Evaluate form, try DB incline press. If pain gets such that it paralyzes your movement or causes your shoulder to lock up seek medical attention. Prefereably you find the cause of pain before that.
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06-04-2011, 08:10 AM #5
Are you warming up your rotator cuffs? This happens to me some times if I dont.
http://www.youtube.com/watch?v=EhAPCPAskJU
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06-04-2011, 08:30 AM #6
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06-04-2011, 08:32 AM #7
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06-04-2011, 08:41 AM #8
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06-04-2011, 10:36 AM #9
2 things,
First, warm up the shoulders thoroughly with very light presses or band work or something that you feel is loosening things up.
Secondly, ditch bar presses and go to dumbells for presses. This allows the hands to be turned at whatever angle you need to alleviate the discomfort.If you don't get what you want you didn't want it bad enough
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06-04-2011, 11:21 AM #10
What does it mean if when I do his second warm-up exercise I get incredible crunching noises in my shoulders... Doesn't hurt one bit or anything like that, never hurts when I lift anything in any way, and I do decent weight on inclines (90+ lbs DBs), but boy does that **** crunch when I do that warm-up...Last edited by kusok; 06-04-2011 at 11:31 AM.
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06-04-2011, 12:09 PM #11anonymousGuest
retract your shoulder blades, pinch them HARD
you have to flare on the incline, that's the whole point - if you tuck the groove doesn't work
band work for the shoulders before lifting
I used not to be able to do this lift without serious shoulder pain but I found if I go slow, pause for a beat at the bottom and don't go under 8 reps (or so) it's pain free.
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06-04-2011, 12:22 PM #12
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06-04-2011, 12:31 PM #13
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06-04-2011, 01:57 PM #14
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Allowing the RC to heal and slowly mixing in rehab work both outside and during your workout routine is highly suggested.
http://forum.bodybuilding.com/showthread.php?t=529968Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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