When I do them I get this slight "pain" in the shoulders. I think my shoulders just may not be flexible enough. Anyways I've continued to do them and the pain is gone in the right shoulder but there's still a slight "click" in my left as I lower to the bottom. I want to keep doing wide grip so how can I fix this problem? Is it a matter of flexibility or weak rotator cuffs or something?
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04-24-2012, 01:55 PM #1
Wide Grip Pullups hurting shoulders
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04-24-2012, 01:58 PM #2
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04-24-2012, 02:05 PM #3
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04-24-2012, 02:05 PM #4
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04-24-2012, 02:08 PM #5
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04-24-2012, 02:48 PM #6
You can solve almost all shoulder problems related to pull-ups, if you follow these two rules:
1. Keep your chest up all time. On the way up, lead with your chest and drive your elbows to the floor: Think about it as touching the bar with your chest.
2. Squeeze your shoulder blades and keep your shoulders back. Focus on keeping them tight during the whole lift.
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04-24-2012, 02:52 PM #7
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,577
- Rep Power: 179271
Going extra wide doesn't do much more for the lats themselves.
It reduces the role the arms can help (also shortens the rom) and emphasizes the teres muscles more.
For lat stimulation alone, pick a grip width that allows you to perform the exercise pain free.
Also, what ____r said.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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04-24-2012, 03:05 PM #8
i think you should be more specific with "shoulder pain" are you talking anterior, posterior???
it could be a number of things impingement, joint instability, crepitis in the joint
if its on the eccentric portion im assuming your having post shoulder pain which could be overtraining the post delt, infraspinat and teres minor
take a look at your shoulder training too, if your hammering post delts then you may impringe the Cuff tendons with the posterior capsule
i would start doing some Y, T's, I's, and W's twice a week to increase stability of the Cuff muscles
i get pain in the post shoulder during back sessions from overtraing the posterior delts during shoulder workouts
and also what the other bros said with your form, chest up will reduce the strain on the shoulder
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04-24-2012, 03:24 PM #9
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04-24-2012, 04:00 PM #10
likely form........I've been down that road with pain in the exact same place. Between Weighted Dips, weighted pullups, and flat bench I was messing my shoulders up. I cycled off all 3 for a while and re-incorporated them back into my routine with the exception of weighted dips. Again, as applied to me, it was form between these 3 moves moreso from flat bench but the other moves exaccerbated the issue.
FWIW, I do chin ups more than pull ups nowadays and actually get more out of that movement for total lat (upper/lower) development.
This vid enlightened me (give it a watch):
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04-24-2012, 04:17 PM #11
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04-24-2012, 05:02 PM #12
your pain is on the front portion of your arm (anterior delt) ? thats surprising since the post. delt is under more stress during the eccentric portion of a pullup
what type of pain was it? dull achy or sharp?
does it hurt during any other movements?
bicep tendon runs up the intertubercular sulcus and attaches on the supraglenoid tubercle in the shoulder could be bicep tendonitis (long head) do you do alot of curls with external rotation?
or it could be impingement of the supraspinatus on the coracoacromial arch if the pain is on top of the shoulder but you would have other symptoms, painful arc, neer's impingment, positive hawkins kennedy test?
its hard to say really how often are you training shoulders and back whats your split its most likely has to do with either too much training, bad form, or too much weightLast edited by braskibra; 04-24-2012 at 05:07 PM.
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04-24-2012, 05:06 PM #13
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04-24-2012, 05:26 PM #14
Or his posterior delt isn't working enough to keep the teres major/lats in tight connection to the arms.
It mainly sounds like something is not strong enough between the lats to the arms. I would just suggest not doing wide-grip 'til you're more familiar with pull-ups in general. No exercise is just ultimately better for any given context.
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04-24-2012, 07:00 PM #15
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04-24-2012, 07:31 PM #16
From experience, I've noticed that wide-grip pullups don't do much for the lats as one might think. The notion that a wide grip will force the lats to grow wider is a myth. A better stretch and greater ROM can be achieved with close-grip pullups.
That said, if you're still experiencing shoulder problems you should look into rotator cuff and scapula alignment exercises. Take it real easy on them because you don't want to leave yourself SOL.
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04-25-2012, 06:17 PM #17
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04-25-2012, 06:33 PM #18
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04-25-2012, 07:29 PM #19
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02-14-2014, 02:23 PM #20
strong bump, but I'm having the same issues as OP if anyone can provide some help.
I don't do an extremely wide grip, more of a neutral-ish grip, but I do them weighted with +25lbs.
My right shoulder hurts more than the left.Mod negged on 11/29/13 - Goodnight sweet greens :(
I had a 2nd acct that is why I was negged.
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02-14-2014, 02:50 PM #21
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03-09-2018, 06:16 AM #22
If you are having shoulder pain on your eccentric phase of the movement (lowering yourself) you need to engage your lats more. Think about the muscle doing the movement. If you just try hard and push through the movement as fast as possible then your posterior deltoid will engage too much. If you think about dripping your lattisium each time and rotating your deltoid at the same time. That should eliminate the pain
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03-09-2018, 09:53 PM #23
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03-10-2018, 01:26 AM #24
Stop bumping post from 2012
FS/ S/ OHP/ B/ DL
120/150/70/100/180 =KG
I don't go to the gym anymore so above stats are useless.
Only do weighted calastentics in the comfort of my own home!
https://forum.bodybuilding.com/showthread.php?t=173620211&page=138 go here if you want an estimation on your bf%
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03-10-2018, 07:45 AM #25
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