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  1. #1
    Registered User nasirfund's Avatar
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    Pain in shoulders while doing Bench press

    I am new to weight lifting/body building.
    Since the last 1-2 months , Everyday, I was doing 17 sets of 6 repititions bench press with 35 lbs on each side.
    Last week , I tried 45 LBS on each side and as a consequence, now I can not lift even 5 lbs. There's strong pain in my left arm/shoulder. Right side is okay.
    But, unfortunately , since last one week, I am not able to do bench press at all as well as all other exercises where PULLING UP is required.
    Though, I am surpised , If I have to pull weights down, I can do it without trouble. Some exercises like BICEPS CURL , SQUATS etc gives no problem.
    Please advise me what to do to start bench presses as early as possible.
    Thank you very much.
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  2. #2
    Bulking Spartan Alron's Avatar
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    First of all, you shouldn't be training the same muscle groups daily. Especially for a month or two straight. It has no benefits and it can actually hurt you and will most definitely stunt muscle growth.

    http://www.bodybuilding.com/fun/lebrun3.htm

    Also, 17 sets of 6 reps is too much. I suggest you read up on beginner programs if you want actual benefits.

    http://forum.bodybuilding.com/showthread.php?t=998224

    ^^
    Read that.
    Last edited by Alron; 06-11-2007 at 08:55 AM.
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  3. #3
    Registered User deerhearse's Avatar
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    I limit each bodypart to once weekly and work out 3-4 times per week maximum.

    In my opinion, doing the chest more than once per week, DIRECTLY, is overkill adn a recipe for disaster. Plus it does not allow for growth and recovery.
    "VENISON: THE OTHER RED MEAT!!!!"

    Deerhearse (aka "Jeff")
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    Train Hard or Go Home! gwendel's Avatar
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    had similar pain

    Your pain sounds similar to what I had some years ago. I hurt mine on the bench as well, I kept repping after I felt a slight pain.(yeah,dumb) I feel you hurt yours from overtraining or maybe poor form, the weight jump didn't sound too much.
    First- don't rush back, do what does not hurt. When I hurt mine I could only squat. You may have to use machines on chest in lieu of free weights for a while. Keep elbows in while benching to reduce shoulder stress.
    Second- give each muscle group at least 72 hours rest before you work it again. 96 hours works well for me. Don't forget to warm up. Try to cut back on your sets, maybe around 12 total.
    Third-you and I don't heal as quick as the young pups.Flexall and Icyhot are your friends. Again don't rush back. 3-6 weeks off is better than 6 months.
    Fourth- maybe the most important, I don't know how bad it is, but going to the doctor IS a good idea!
    It took me about a 9 months to heal- hopefully you will be quicker. Best of luck.
    Gwendel
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  5. #5
    Registered User browncmp's Avatar
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    And once it does get better, for crying out loud do some shoulder exercises. Lots of stretching and lightweight. Cut way back on your sets, make sure you hit your chest at all angles not just flat bench, and stop doing chest everyday.
    As for the pain, ice ice ice. No heat for any reason. If it doesnt clear up, it could be a rotator issue, depends on the are that hurts, but doing some simple rotator exercises will help too.
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