very painful shoulders, peck work outs?

[boxcaracer]

I am still new i guess to lifting, and recently my shoulders have gotten to the point where normal flat bench is impossible and DB bench press is very painful. I tried to do push ups but my shoulders wouldn't allow it.
I have been doing some stretching for the rotatory cups, and they hurt to do. I am to the point where I am going to give up on pecks due to my shoulders, my bench press has slowly been going down. I only do around 95 around 10 times before my shoulders kill. I can do much higher weight with DB, but still.

Should I just stop all peck workouts for a few weeks, and keep up mu rotatory cup work outs?
Any supplements I can take to help recover faster? Thanks a ton.

[Cowmustard]

I would say rest your shoulders for a bit and check up with a physician or something bro, sounds like either damage or a defect and pushing it could only cause permanent damage.

[jreach]

Don't push it to the point of seriously injuring yourself. Try this out and see if it helps at all.

[guineapig71]

I would take some time off and have a doctor check it out. It could be that it's to much stimulation for your muscles and your having really bad Delayed Onset Muscle Soreness(DOMS) or you have a tear on one of your deltoid heads, or in your pectoralis major.

[boxcaracer]

Thanks for all the replys guys. And what type of doctor should i see? sports therapy? Chiropractor? etc?

A background on me is i also do power lifting, and the ONLY shoulder excersises i do woud be snatches, and jerks. And that's it for shoulders. Tomrrow if peck,bicep,shoulder day and I am going to do very light weights with my shoulders and light with pecks.

Or should i just back off shoulder and pecks until next week?

[RoyKr]

If you're in pain even when you're not lifting I'd suggest to lay off the benching until you feel better.
When you bench, do you flare your elbows? I experienced shoulder pain while benching for a period of time so i tried keeping my elbows a bit closer to my center and the pain went away.

[DJAuto]

You'll need to allow the area to heal and then work back in with rehab-style work (stretches and exercises) and build up your strength slowly again.

http://forum.bodybuilding.com/showthread.php?t=529968
http://forum.bodybuilding.com/showth...hp?t=138178583

[fuggew]

they hurt

They hurt, then take a break, for one. I have problems with my shoulders on bench as well. #1, check your form. Your elbows should come down in a 45 degree plane, don't bring elbows out 90 from your shoulders, 45 degrees. I see so many guys making the chest press a shoulder press by bringing elbows out 90 degrees.

That said, I'm a huge fan of pre-exhaustion. #1. When you pre-exhaust the supporting muscles the target muscles do more work. Wear out your shoulders, bi's, and tri's first and your chest will do more work, and get bigger.

Also, pre-exhaustion means you will use less weight on flat bench. That means less strain on your shoulder joints, but more strain on your chest.

Barbell Bench Press- Power Lift

Muscles
Target
Pectoralis Major, Sternal

Synergists
Pectoralis Major, Clavicular
Deltoid, Anterior
Triceps Brachii

Dynamic Stabilizers
Biceps Brachii, Short Head

Stabilizers
Erector Spinae
Gluteus Maximus

So, my chest workout looks like this:
Barbell Full Squat
Smith Bent Knee Good Morning
Dumbbell Bicep Curl
Barbell Lying Triceps Press
Barbell Front Raise
Push Press
Dumbbell Shoulder Press
Dumbbell Incline Fly
Barbell Wide Grip Bench Press
Barbell Bench Press
I do 1 set to failure. If it’s hard to keep track of a complicated workout, install Jefit on your phone, makes it simple. Rest up, give it a try. You’ll have less pain.

[ironwill2008]

You'll need to allow the area to heal and then work back in with rehab-style work (stretches and exercises) and build up your strength slowly again.

http://forum.bodybuilding.com/showthread.php?t=529968
http://forum.bodybuilding.com/showth...hp?t=138178583

^^^^ This

[boxcaracer]

They hurt, then take a break, for one. I have problems with my shoulders on bench as well. #1, check your form. Your elbows should come down in a 45 degree plane, don't bring elbows out 90 from your shoulders, 45 degrees. I see so many guys making the chest press a shoulder press by bringing elbows out 90 degrees.

That said, I'm a huge fan of pre-exhaustion. #1. When you pre-exhaust the supporting muscles the target muscles do more work. Wear out your shoulders, bi's, and tri's first and your chest will do more work, and get bigger.

Also, pre-exhaustion means you will use less weight on flat bench. That means less strain on your shoulder joints, but more strain on your chest.

Barbell Bench Press- Power Lift

Muscles
Target
Pectoralis Major, Sternal

Synergists
Pectoralis Major, Clavicular
Deltoid, Anterior
Triceps Brachii

Dynamic Stabilizers
Biceps Brachii, Short Head

Stabilizers
Erector Spinae
Gluteus Maximus

So, my chest workout looks like this:
Barbell Full Squat
Smith Bent Knee Good Morning
Dumbbell Bicep Curl
Barbell Lying Triceps Press
Barbell Front Raise
Push Press
Dumbbell Shoulder Press
Dumbbell Incline Fly
Barbell Wide Grip Bench Press
Barbell Bench Press
I do 1 set to failure. If it’s hard to keep track of a complicated workout, install Jefit on your phone, makes it simple. Rest up, give it a try. You’ll have less pain.

I have never tried to use up all my muscles before pecks. I am going to give that try after I take a week off.

[ironwill2008]

I have never tried to use up all my muscles before pecks. I am going to give that try after I take a week off.

Don't bother.

"Pre-exhaust" is a misguided practice that will only leave you able to lift sub-maximal loads. There is no logic in allowing a smaller muscle to dictate how heavy you're able to train a larger muscle.

[schmedes2]

Forget pressing exercises for a while and just do pulling stuff; rows, pull-downs, deadlifts, face pulls and rehab stuff like ytwl's, shoulder dislocations and cuban rotations. Your front is over developed and your back is not developed at all, pulling your shoulders forward which puts them in a weak position