Quit doing your own bench liftoffs!!!

[Mrpb]

Well I can confidently say it isn't a labrum issue from lift offs. Generally I'd suggest to RICE it for a few weeks combined with a religious dose of an NSAID like Aleve. If the pain doesn't subside then definitely see a dr. Hopefully someone in that thread can be of more help.

Thanks man. Well the good news is it was a small pain. I just woke up the day after benching and it feels fine now, it hasn't played up yet.

I do remember hearing some click in the right shoulder when I grabbed the bar of the rack.

Unless RICING is something I haven't heard of I'm assuming you mean to rest it

This thread is quite interesting by the way, which sounds like it is about my pain:

"you are having referred pain from your shoulder. Most likely an impingement syndrome of said supraspinatus. It is usually a multifaceted problem involving poor thoracic spine and rib mobility, "tight" shoulder internal rotators (pecs, lats in particular), and weak external rotators"
http://www.marksdailyapple.com/forum/thread32771.html

I think I'm going to do rotator cuff exercises before my chest exercises as Dorian Yates recommends:
http://www.youtube.com/watch?v=y86TYYpaMoA

[davisj3537]

Thanks how's your recovery going?

Very well. I'm 5 weeks post op and I'm surprising myself almost daily with ROM and practical use. I've only been out of the sling for 5 days.

Thanks man. Well the good news is it was a small pain. I just woke up the day after benching and it feels fine now, it hasn't played up yet.

I do remember hearing some click in the right shoulder when I grabbed the bar of the rack.

Unless RICING is something I haven't heard of I'm assuming you mean to rest it

This thread is quite interesting by the way, which sounds like it is about my pain:

"you are having referred pain from your shoulder. Most likely an impingement syndrome of said supraspinatus. It is usually a multifaceted problem involving poor thoracic spine and rib mobility, "tight" shoulder internal rotators (pecs, lats in particular), and weak external rotators"
http://www.marksdailyapple.com/forum/thread32771.html

I think I'm going to do rotator cuff exercises before my chest exercises as Dorian Yates recommends:
http://www.youtube.com/watch?v=y86TYYpaMoA

Warming up your shoulder muscles is never a bad idea. It won't hurt anything; that is for sure.

R-Rest
I-Ice
C-Compression
E-Elevate

Obviously elevation isn't an issue with a shoulder, but you get the idea. It is all about cutting inflammation. When you reduce inflammation with RICE and then add an NSAID you'll rectify most, if not all, of your pain (in most cases.)

[istila]

Is there a video where someone lifts his butt during liftoff? I couldn't find one. I want to see how they do it.

[davisj3537]

I guess I don't understand what is confusing about this. Lift your butt as high as you can while lifting off the weight.

I'm getting an error on youtube so I can't find you one currently.

[istila]

I guess I don't understand what is confusing about this. Lift your butt as high as you can while lifting off the weight.

I'm getting an error on youtube so I can't find you one currently.

Idk man it feels weird. I guess i just have to get used to it

[davisj3537]

Notice how this guy raises his butt off the bench during this rep. You want to do that during the liftoff.

[istila]

Notice how this guy raises his butt off the bench during this rep. You want to do that during the liftoff.

awesome thank you

[Anthrax93]

Thank you, I signed in just so I could positive you. It's always nice learning how to prevent injuries that you never knew existed and luckily avoided up until then. Now I'm a bit paranoid so will definitely use my ass more lol.
Cheers!

[davisj3537]

Thank you, I signed in just so I could positive you. It's always nice learning how to prevent injuries that you never knew existed and luckily avoided up until then. Now I'm a bit paranoid so will definitely use my ass more lol.
Cheers!

Glad I could help man. I wish I could have done so without tearing up my own shoulder in the process. lol

[HammZ]

Glad I could help man. I wish I could have done so without tearing up my own shoulder in the process. lol

How you doing now? I dislocated my shoulder last night picking up a bottle of coke off the ground lol... non operated shoulder not sure of the extent of damage. Was EXTREMLEY unstable prior but nothing was torn (at least 2 days ago)

[davisj3537]

How you doing now? I dislocated my shoulder last night picking up a bottle of coke off the ground lol... non operated shoulder not sure of the extent of damage. Was EXTREMLEY unstable prior but nothing was torn (at least 2 days ago)

My shoulder is still pretty hit or miss. I'm almost 8 months post op and still benching 25lb DBs. Too scared to go heavier as it still doesn't feel right.

I'd go to the dr for your shoulder. Hopefully you didn't get a bankart tear or anything...I know those are common with dislocations, but I don't know much about it.

[HammZ]

My shoulder is still pretty hit or miss. I'm almost 8 months post op and still benching 25lb DBs. Too scared to go heavier as it still doesn't feel right.

I'd go to the dr for your shoulder. Hopefully you didn't get a bankart tear or anything...I know those are common with dislocations, but I don't know much about it.

I actually get posterior dislocations which are extremely rare. The odds of me having a bankhart lesion are extremely low but other damage to the labrum is not. Definitely out of commission for a few days went to urgent care for x-rays to make sure everything was okay and to confirm no humeral head fracture. If not better in a few days I'll go see my surgeon in a sling for now even though I have decent ROM some positions hurt will probably take off the sling tomorrow.

[davisj3537]

I actually get posterior dislocations which are extremely rare. The odds of me having a bankhart lesion are extremely low but other damage to the labrum is not. Definitely out of commission for a few days went to urgent care for x-rays to make sure everything was okay and to confirm no humeral head fracture. If not better in a few days I'll go see my surgeon in a sling for now even though I have decent ROM some positions hurt will probably take off the sling tomorrow.

Best of luck. Use your head and you'll be alright.

[HammZ]

Best of luck. Use your head and you'll be alright.

Thanks

[davisj3537]

I've had several people ask about how to perform the liftoff described in the first post of this thread. Well here is a video of my bench session the other day (8 months out from surgery.) Disregard the second two sets, but the first set shows how to perform the liftoff when you don't have a spotter. The swing through setup has nothing to do with the liftoff; it is just a great PL setup method.

Notes: Notice how I'm fairly far up on the bench with my mouth/chin in line with the bar. Notice how I get my butt as far off the bench as possible during liftoff. You'll also notice my shoulders are retracted prior to liftoff.

[HammZ]

definitely incorporating that swing into my benching now :P

[davisj3537]

definitely incorporating that swing into my benching now :P

It is a pretty legit setup method for arch, tightness...etc. It gets a lot of looks, but I don't care. It's funny how during my recovery when I was benching the bar (and doing the swing) I didn't see anyone else doing it. Now that I'm moving big weights again I see lots of people doing it after I've moved away from bench. lol

[HammZ]

It is a pretty legit setup method for arch, tightness...etc. It gets a lot of looks, but I don't care. It's funny how during my recovery when I was benching the bar (and doing the swing) I didn't see anyone else doing it. Now that I'm moving big weights again I see lots of people doing it after I've moved away from bench. lol

looks like my arms would snap not flexible enough for that lol

[davisj3537]

looks like my arms would snap not flexible enough for that lol

Give it a shot when no one is around. Your arms won't be the limiting factor; your back will be.

[addanbp]

great advice hope you get back hitting it big

[davisj3537]

great advice hope you get back hitting it big

Thanks man. In time (fingers crossed)

[Ama311518]

Good point, never really realized how bad this could be. Thanks for the post!

[davisj3537]

Well I'm sorry to say I had to take down the bench video showing a proper liftoff. I'll get another one recorded in the coming months and will have it edited into the first post.

[JanterFixx]

It is a great advice!
When I was almost at my peak with 5rm I managed to slightly injure my back and shoulder because I had no energy in me anymore. I made all the lifts, it was 100% from me,and putting away the bar (reverse of the liftoff ) just got better of me and I felt great pain in my upper back. I figured if I had to push myself just a little bit more (couple of cm or a second) I would have been seriously injured, I just managed to avoid serious injury.
I took down the weights like 30% and finished my other sets for that day and asked a friend to help me with liftoffs.

[KENKONG]

No!!!


I lift at home, can't figure out how to get the cat to spot me.

[jamesovercome]

Number 1 would be the biggest fix for this. Everyone that lifts without a spotter needs to spend some serious time working on their form, especially the lift off. Eventually you should have a spot down pat that limits ROM from lift off but still allows you to clear and not hit the J-Cups.

[davisj3537]

No!!!


I lift at home, can't figure out how to get the cat to spot me.

Clearly you are a poor animal trainer brah.

Number 1 would be the biggest fix for this. Everyone that lifts without a spotter needs to spend some serious time working on their form, especially the lift off. Eventually you should have a spot down pat that limits ROM from lift off but still allows you to clear and not hit the J-Cups.

That works great if the rack isn't a j hook. You just pull the bar out instead of pressing anything. With J hooks you have to extend the elbow and that is where problems come into the equation...hence mixing it with number 2 to help alleviate any further stress.

I've been meaning to upload another vid, but since I got a monolift for the house I haven't had to do any liftoffs. I need to head to the gym and take a video.

[NMS3]

I dropped one side of the barbell on my face because I lifted off on my own. Been doing the Press with Dumbbells so I wasn't used to the new mechanics of using a barbell.

No injury, fortunately. Thanks for the tips.

[davisj3537]

I dropped one side of the barbell on my face because I lifted off on my own. Been doing the Press with Dumbbells so I wasn't used to the new mechanics of using a barbell.

No injury, fortunately. Thanks for the tips.

That sounds awful man. Sorry to hear.

[SlowAnSteady]

I can agree that the lift off does in fact put a lot of stress on the shoulders due to where you are positioned BUT (and this is just my opinion from what I have experienced, so i'm not saying what you are saying is incorrect by any means) if you receive a lift off it's extremely hard to keep the squeeze in your shoulders and scapula and keep it retracted in order to keep your shoulders in a healthy position. I figure that if you can't do your own lift off comfortably, smoothly and pain free, then you shouldn't being doing the weight, you're just asking for injuries.