BENCHPRESS shoulder pain ffs

[Advice1998]

Hey guys. You remember when i posted about my shoulder injury from dips... I recieved good advice to lay off training a little bit.. I could not do any pressing.. Now i had a Push day and i Can do OHP without problem also Incline bench is ok.. But BENCHPRESS i cant do it without aggravating the left shoulder pain and this is ****ing with me.. I havent been able to bench a long time.. Should i just stop benching all together and just focus on ohp.. Since doesnt ohp train chest too?

[air2fakie]

Incline press will hit your chest much better than OHP, so if you're able to do that you don't need BP. You can play with making the incline angle lower to get it closer to flat as your shoulder improves (assuming you're sure that incline and OHP aren't equally problematic).

IMO based on your posts you sound like you try to lift too heavy for yourself with poor form, so lifting within a weight & rep range where you can keep your form tight may help you tons. Plus make sure your routine is balanced and you have some exercises that help shoulder health - and stay away from shoulder killers like dips, upright rows, etc.

Most importantly, if you have constant shoulder issues see a sports doc and get an MRI so you can find out exactly what's going on in there and how bad your likely impingement is. Right now you sound like you're constantly re-aggravating or worsening the same injury, and perhaps you'd feel more comfortable laying off training if a doc tells you to.

[superman704]

Hey guys. You remember when i posted about my shoulder injury from dips... I recieved good advice to lay off training a little bit.. I could not do any pressing.. Now i had a Push day and i Can do OHP without problem also Incline bench is ok.. But BENCHPRESS i cant do it without aggravating the left shoulder pain and this is ****ing with me.. I havent been able to bench a long time.. Should i just stop benching all together and just focus on ohp.. Since doesnt ohp train chest too?

Just stop training for 2 months, and let it rest

[Paul Kreul]

I struggle with the same issues, a few things helped me quite a bit.

1) Form. Mine was horrible, get an experienced lifter to watch you & correct your technique.
https://www.youtube.com/watch?v=BYKScL2sgCs&app=desktop

2) Diet. As odd as it sounds, inflammation was a huge problem. Cut out sugar & limited meat, joint issues, & shoulder pains greatly decreased.... can't go no meat, luv it too much.

3) Dumbells-Strength those smaller muscles & get use to weight before pushing your bench.

[BeginnerGainz]

In combination with the above advice, you may have a weakness in your upper back or shoulder girdle. I have a winging scapula resulted from a partially torn supraspinatus and it took time letting it heal, couple with serratus anterior and upper back work to correct it. When the back is weak, the pec minor and upper traps wil round the shoulder forward, adding to the problem. It is still a work in progress, but I’m not nearly as upper trap dominant as before.

[Advice1998]

Incline press will hit your chest much better than OHP, so if you're able to do that you don't need BP. You can play with making the incline angle lower to get it closer to flat as your shoulder improves (assuming you're sure that incline and OHP aren't equally problematic).

IMO based on your posts you sound like you try to lift too heavy for yourself with poor form, so lifting within a weight & rep range where you can keep your form tight may help you tons. Plus make sure your routine is balanced and you have some exercises that help shoulder health - and stay away from shoulder killers like dips, upright rows, etc.

Most importantly, if you have constant shoulder issues see a sports doc and get an MRI so you can find out exactly what's going on in there and how bad your likely impingement is. Right now you sound like you're constantly re-aggravating or worsening the same injury, and perhaps you'd feel more comfortable laying off training if a doc tells you to.

Hey air, this is quality advice Brother thank you. Well the routine ive been using are a mixage of ks98 and coolcicada ppl.. Little changes of my own tho. Incline bench i am okay with it.. I feel a little stab in the shoulder but after 2 reps its gone, OHP is just pain free.. I Can lift heavy without no issue.. Everything is Good just the BENCHPRESS, well my form : shoulders deep in the bench, leg drive, arched back, elbows tucked. Even tho the form could always improve but i wouldnt think thats the issue. Exercises that improve shoulder health i do Facepulls also of course some shoulder mobility stuff which has helped before the workout In Push days. And yeah ur right i think i am reaggravating it because i do BENCHPRESS, because it healed but as soon as i did bench here i am same pain same issue just 2 hours after the workout. I think im just one of those guys that BENCHPRESS likes TO reject lol. Most definetly Will stay away from those evil exercises... Phuck that day i went to the dip bar.... **** Cost me my chest gains.. This is the Push day from now on bro. Give me ur feedback and help me switch some exercises if i need:

OHP 5x5
Incline bench 3x10
Lateralraises 4x12
Tricep pushdowns 3x10
Tricep DB extensions 3x10
Shrugs 3x10

Pull: DEADLIFTS 1x3-5
Barbellrows 3x5
Chinups 4x8
Seated row 4x8
Ezbar curls 3x8-10
Facepulls 3x15

Legs: Squats 3x5(making Good progress on Legs i used TO hate this)
LEG PRESS 3x8-12
LEG extensions 3x12

Is this balanced? What changes should i make to this

[Advice1998]

Just stop training for 2 months, and let it rest

If i do that i Will get into a deep deep depression

[Advice1998]

I struggle with the same issues, a few things helped me quite a bit.

1) Form. Mine was horrible, get an experienced lifter to watch you & correct your technique.
https://www.youtube.com/watch?v=BYKScL2sgCs&app=desktop

2) Diet. As odd as it sounds, inflammation was a huge problem. Cut out sugar & limited meat, joint issues, & shoulder pains greatly decreased.... can't go no meat, luv it too much.

3) Dumbells-Strength those smaller muscles & get use to weight before pushing your bench.

Hey man well atleast i am not alone In this... Umm yeah.. Diet sounds pretty ****ing odd to be honest but then again everything is connected. I Will watch that video man. Form plays a big ROLE yeah i am not saying my form is perfect by any means but it is pretty tight.. Leg drive back arch, elbows tucked so i doubt that is the issue but u never know. And i Will watch that video Brother i appreciate the advice

[Advice1998]

I struggle with the same issues, a few things helped me quite a bit.

1) Form. Mine was horrible, get an experienced lifter to watch you & correct your technique.
https://www.youtube.com/watch?v=BYKScL2sgCs&app=desktop

2) Diet. As odd as it sounds, inflammation was a huge problem. Cut out sugar & limited meat, joint issues, & shoulder pains greatly decreased.... can't go no meat, luv it too much.

3) Dumbells-Strength those smaller muscles & get use to weight before pushing your bench.

Paul ive seen that video and thats exactly how i do my benches..everything was okay until I tried dips... And now for 2 weeks my BENCHPRESS is suffering. Before trying dips everything was Good was making crazy progress on bench

[Corbets]

Paul ive seen that video and thats exactly how i do my benches..everything was okay until I tried dips... And now for 2 weeks my BENCHPRESS is suffering. Before trying dips everything was Good was making crazy progress on bench

It sounds to me like you really need to take a couple months off to heal. “Deep depression” or not, how will you feel when you permanently damage your shoulder and are unable to ever lift heavy again?

[Ghawk21]

If i do that i Will get into a deep deep depression

I had to take 2 months off benching due to elbow issues. Elbow issues I made worse by training through pain instead of letting it get better. Taking some time off now to let things heal is a hell of a lot better than taking 3-4x more time off later when you really mess it up. Elbow got better and bench was back to normal in 3-4 weeks.

[Advice1998]

It sounds to me like you really need to take a couple months off to heal. “Deep depression” or not, how will you feel when you permanently damage your shoulder and are unable to ever lift heavy again?

Damn that is depressing as fuark.. I think i just for 1 month train legs and deadlifts

[bLinkMoore]

Taking a break and letting it heal properly will be much better in the long run. I completely messed up my shoulder in a rugby game last year to the point where I couldn't sleep on it or do a single pushup. I tried to push through it at first but finally decided it wasn't worth it and completely quit pressing movements--when I came back to bench like two months later, I was pitifully weak but free of shoulder pain. Haven't had any issues since then, and made back the strength that I lost pretty quickly.

Take care of your body. A demoralizing couple months is better than doing permanent damage.

[MyEgoProblem]

Hey guys. You remember when i posted about my shoulder injury from dips... I recieved good advice to lay off training a little bit.. I could not do any pressing.. Now i had a Push day and i Can do OHP without problem also Incline bench is ok.. But BENCHPRESS i cant do it without aggravating the left shoulder pain and this is ****ing with me.. I havent been able to bench a long time.. Should i just stop benching all together and just focus on ohp.. Since doesnt ohp train chest too?

https://www.barbellmedicine.com/blog...ining-what-do/

Go read this... Taking times completely off is outdated thinking and doesn't really help the way people think.Unless you have red flags and need a medical intervention such as repairing a tendon or broken bones ect.

Go find out what you CAN do and do it. Sounds like incline is a go? Do that.

And many people can never dip. This may be you.

Injuries 99% come from too much work load and not imperfect form. Watch your loading (don't go too heavy or do too much for too long) so look into good programming

[zerchanddestroy]

Try a close grip bench press (hands shoulder width apart on the barbell), it still works your chest but is easier on the shoulders. Another thing to try is floor press, for the same reason, or if you can track down a gym that has them, pressing with a swiss/football bar. If you haven't tried it yet, the Bill Starr rehab protocol can help injuries sometimes, but see a physio if you haven't already because things are a lot easier to fix when you know what's actually gone wrong and what might help one injury can make another permanently worse.

[TheShadowMan]

You might give reverse grip benchpress a try. Saves shoulders by forcing external rotation, i've noticed. A bit awkward to get into, but worth it. Seems to favor upper pec activation, and i've heard it does quite a better job of it than incline benchpressing even. With dumbbells it's more comfortable to do, because you can use a more natural feeling angle for the wrists.