Got a nagging problem here,
I keep getting a pain in my left elbow during bench press (nothing else)
Just to note, im doing reg park's beginnner 5x5 routine.
The problem:
- Elbow pain usually during descent on bench press
- Sometimes clicks
- With lighter weights aswell
What I've tried through research:
- altered grip, wide and closer
- loosened my grip
- ensured my form is as good as possible i.e. feet on floor, shoulder blades contracted, slight arch in back (enough to fit hand under), elbows at ~45% to body, pressing just above nipples
- REST
- close bench press for triceps does not hurt my elbow
Just been reading the sticky on here regarding 'no matter what injury/pain, this test will usually work'.
Well i've tested for ROM and Weight etc and have found that even on heavy weights, there are times when i dont feel any pain at all, though its rare
It's just frustrating when you spend time to find proper form through the use of videos/mirrors and it is only you that suffers from certain injuries'pains while your mates continue to be out of form with no problems.
Anyway, if anyone can help/offer suggestions (if there is any other than rest) I would be really grateful!
Sam
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Thread: Bench Press and Elbow Pain
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01-12-2012, 12:24 PM #1
- Join Date: Mar 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 112
- Rep Power: 183
Bench Press and Elbow Pain
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01-12-2012, 04:00 PM #2
Hmmm.... well it doesnt sound like anything is seriously wrong.
Maybe just throw in some wrist strengthening exersises in your workout program. That should help strengthen your elbow joint, which might be weak.
Could also be the bar you are using. I have used certain bars that made my elbow crack, and experienced discomfort.
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01-12-2012, 04:06 PM #3
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01-12-2012, 04:12 PM #4
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01-12-2012, 04:15 PM #5
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01-12-2012, 04:21 PM #6
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01-12-2012, 04:22 PM #7
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01-12-2012, 04:25 PM #8
- Join Date: Mar 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 112
- Rep Power: 183
Thats where i got the elbow technique from..iv watched and watched and tried this with my bench but just cant get rid of it.
Suppose I could just lift really light but the idea of reg parks is to do high weight lifting, although not at cost of an injury i guess.
Well your form must be alright then. I would just keep an eye out for any inflammation. If your elbow is inflammed after your workouts, that is a sign of tendonitis.
Also, be sure to periodize on the 5x5 program. That program is hard on the joints.
At present I do it sun/tue/thurs
Again, heres me trying to help on here while my mates will go and just bust out the press with no thought at all and be fine lol!
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01-12-2012, 04:33 PM #9
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01-12-2012, 04:36 PM #10
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01-12-2012, 04:36 PM #11
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01-12-2012, 04:40 PM #12
- Join Date: Mar 2009
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 112
- Rep Power: 183
yeah gets annoying lol. Saw this new guy swinging weights on dumbell curls nearly hitting him self in the face, i mean everyone is new at some point but his mates just let him carry on lol!
Yeah get what you mean..had a week off last week and first part of this week infact.
I tried dumbell curls but the pain remained
Push ups are good, will i still gain doing push ups though?
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01-12-2012, 04:46 PM #13
some physiotherapy that may help: http://forum.bodybuilding.com/showth...#post779507993
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01-12-2012, 04:50 PM #14
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11-12-2013, 10:21 PM #15
Hi,
what you have is the same thing I do, a sublexing ulnar nerve. Unfortunately there is no proven treatment for it, but I am working on a device that would allow people like you and me to work out without feeling the discomfort. The pain and clicking comes from aggravation of the nerve moving over part of the elbow, do a google search for more information. The way that I am working around is is only doing half reps, before the point of click. The correct position for it is the way it is seated when your arm is extended - when you bend it, find the point it clicks and do reps to ~15% less than that. It gets quite painful and the only fix is surgery. See a doctor to confirm this diagnosis, and I hope you read this.
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11-13-2013, 04:11 PM #16
- Join Date: Mar 2008
- Location: Dyersburg, Tennessee, United States
- Posts: 9,222
- Rep Power: 42548
stop doing bench, and learn prehab and rehab protocols. Maybe do flys and pec dec for 1-2 months and take off pressing movements, thats what i had to do recently from pressing movements and I havent bench pressed in 7 years now, had to cut it out.
Disclaimer: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.
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11-11-2016, 04:55 PM #17
Hey man I was having the exact same issue. Honestly these three things will help you the most.
1. Stop using heavy weight for anything that your elbow supports (keep it light for a little bit)
2. Ensure that before every workout you have a VERY light warm up routine to properly lubricate your elbow joints
3. ICE your elbow if it starts hurting and STOP messing with it for awhile, take enough rest days and baby it back to health
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11-12-2016, 06:13 AM #18
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