working chest with messed up shoulder

[ncj01]

My left shoulder is jacked up. Don't know if it's rotator cuff or what. Doesn't hurt if I keep my elbows in/down, but if I try to bench, pushup, over-head press, it hurts in the joint.

How can i get any chest work in like this?

thnx
N

[ljimd]

Doesn't hurt if I keep my elbows in/down,

^^^^^ that's how I do it.

[SleeperService]

Get it checked and rest it. I've allowed a minor shoulder complaint to become a full impingement (reduced movement, pain at rest, etc) because I didn't.

[nowheateater]

Get it checked and rest it. I've allowed a minor shoulder complaint to become a full impingement (reduced movement, pain at rest, etc) because I didn't.

^This. I ignored a pain in my shoulder and ended up with a ruptured bicep tendon and a torn labrum. Surgery and a long rehab ahead. Get it looked at

[mslman71]

^This. I ignored a pain in my shoulder and ended up with a ruptured bicep tendon and a torn labrum. Surgery and a long rehab ahead. Get it looked at

x1000

Did the same thing and my shoulder is ruined for life. I'm limping along with relatively light flat and decline work, no incline or OHP, until I have to have it replaced.

Take it easy, see a physician, work on form, rearrange your routine to accomodate your problems. I wouldn't just power through the pain.

Does DB work hurt? For me they've been a great alternative and do not cause nearly the problems.

[jgnin]

just my own personal experience, but the same thing happened to me about 18 months ago, got it checked by the doc and she said it was tendinitis. She recommended resting it for a while (i didn't but i did push lighter).........long story short it nagged on for about a year until it finally seemed to go away. I'm pushing heavier again now and some days i can feel it creeping back in......never seems to fully go away if you train at all.....

[nixter]

Figuring out the actual issue through physio is best. But in general, rest is required. If your issue is similar to mine then rotator cuff exercises will help. Internal and external cable pulls as well as face pulls. Face pulls are fantastic for shoulder health.

[SleeperService]

Well I've found the perils of self diagnosis myself. Our rugby physio - who is a very good sports physio - has actually determined that I have long head bicep tendonitis and not a shoulder impingement (amongst other things I failed the empty can test).

The bottom line is that you need to get someone who knows what they're doing to assess your injury otherwise you may pursue treatments which do not address your condition, wasting time and potentially making it worse.

[Montourage]

Well I've found the perils of self diagnosis myself. Our rugby physio - who is a very good sports physio - has actually determined that I have long head bicep tendonitis and not a shoulder impingement (amongst other things I failed the empty can test).

The bottom line is that you need to get someone who knows what they're doing to assess your injury otherwise you may pursue treatments which do not address your condition, wasting time and potentially making it worse.

Agreed! I dealt with my shoulders for years not really knowing what was going on. Doing rotator cuff exercises to help strengthen it....ended up having three different operations in one. If you don't know what the real issue is you can't properly address it.

[egoatdoor]

I injured my left rotator cuff twice, the last time in 2006. I moved to the Smith Machine for benches and inclines, keeping the range of motion at 75% to eliminate strain on the delts and it worked magically. My chest got bigger and thicker because the stress was staying on my chest, not the delts.

[bayou_piper]

I had a similar issue to the point pain was keeping me awake at night. Wife convinced me to see the doctor. It was a partially torn rotator cuff. No heavy chest or bi's for 6 months. Triceps, legs and back became a focus. One bonus was 8 weeks of PT with a super cute Physical Therapist.

[jcpeyton]

My left shoulder is jacked up. Don't know if it's rotator cuff or what. Doesn't hurt if I keep my elbows in/down, but if I try to bench, pushup, over-head press, it hurts in the joint.

How can i get any chest work in like this?

thnx
N

I had this happen about 6-9mos ago and went to the doc since it was hampering me and I was concerned about a tear. Diagnosed with bursitis and was told to just take it easy and rest it for a while. I ended up going over to the smith machine for bench press and made sure that I was pushing the bar out away from me rather than straight up or arching back. This range of motion is a lot more friendly for the shoulders. You can kinda implement the same strategy with Military press for the shoulders as well but you may find it easier to go with dumbbells and adjust the rom by tilting the bench back a little further. Good luck.

[JonahGold]

I had this happen about 6-9mos ago and went to the doc since it was hampering me and I was concerned about a tear. Diagnosed with bursitis and was told to just take it easy and rest it for a while. I ended up going over to the smith machine for bench press and made sure that I was pushing the bar out away from me rather than straight up or arching back. This range of motion is a lot more friendly for the shoulders. You can kinda implement the same strategy with Military press for the shoulders as well but you may find it easier to go with dumbbells and adjust the rom by tilting the bench back a little further. Good luck.

Its much better to rest and let it heal than deal with serious injury and being out for 6-9 months!!.

Work legs and cardio only or very isolated arm exercises until all discomfort is gone, your body is telling you something!!

Ice 12-15 minutes, anti inflammatory (600mg Ibu) and very light stretching.

Once pain is gone, go to very light (5-8lb) front raises for a week or so.

When you feel up to it, go push ups, D.Bell flies, maybe very light 3/4 bench press, but only 3/4 way down.
You gain next to nothing off your chest anyway, but more stress on cuff.

You can try reverse grip benching, but it still bothered my shoulder.
Going 3/4 down is fine for me on benching- tension is constant and works chest very well now, OR work the smith machine.

No more Military behind neck presses-those days are gone, strictly Dbell Lateral / Front Raise-Hits same muscles anyway and no stress.
Hear me now or believe me later. Good luck

[egoatdoor]

I had a similar issue to the point pain was keeping me awake at night. Wife convinced me to see the doctor. It was a partially torn rotator cuff. No heavy chest or bi's for 6 months. Triceps, legs and back became a focus. One bonus was 8 weeks of PT with a super cute Physical Therapist.

Funny. When I hurt mine the first time, I couldn't lay down in bed that night. I had to sleep that night(and the following night Sunday) sitting in a recliner! Went to see the doctor on Monday.

I only had 6 weeks of PT and it was a guy.

[JonahGold]

Funny. When I hurt mine the first time, I couldn't lay down in bed that night. I had to sleep that night(and the following night Sunday) sitting in a recliner! Went to see the doctor on Monday.

I only had 6 weeks of PT and it was a guy.

Me too! Was in a sling shortly thereafter.

And ditto on the male PT!

Wished I had known on the 75% partial movement on bench, which doesnt affect chest growth or strength at all, may even help, as the tension is total.

[Minotaur]

My left shoulder is jacked up. Don't know if it's rotator cuff or what. Doesn't hurt if I keep my elbows in/down, but if I try to bench, pushup, over-head press, it hurts in the joint.

How can i get any chest work in like this?

thnx
N

<---- Don't wind up like that. That was the day I came home from rotator cuff surgery. I did the same thing, trying to find a position that was not painful. For years I worked through it, only to find out I had two full thickness tears and a split biceps long head tendon. See a sports doc, sports chiro, or ortho and get pics (x-rays, MRI) taken. Hopefully it's just over use that ice, rest and an NSAID will take care of.

[djflex]

Minotaur, welcome back....



Op, as many have said do not fuk around with your shoulder.

[Minotaur]

Minotaur, welcome back....

Thanks.