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Thread: shoulder pain

  1. #1
    gooroo's Avatar
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    shoulder pain

    If you are having bad shoulder pain in the joint the day after benching, is my grip too narrow or something, or lifting too heavy?

    I put my pinky finger on the rings on the bar

  2. #2
    Juicy Sauce's Avatar
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    when benching, shoulder pain = rotator cuff. not good bro. dont go so heavy for a bit. dont drop bar so low either.
    also good to do rotator cuff exercises twice a week.
    good luck with that man.

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    Quote Originally Posted by gooroo
    If you are having bad shoulder pain in the joint the day after benching, is my grip too narrow or something, or lifting too heavy?

    I put my pinky finger on the rings on the bar
    How many sets, reps, lbs, etc. do you do on the bench? What does the rest your chest workout look like? Are you doing any other upper body exercises on this day?

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    Well I generaly start with flat bench, 135x15, 135x15, then 185x10, 205x8x3

    Then some shoulder presses, barbell shrugs, and lying tricep extensions.

  5. #5
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    Not saying this is your problem but I agree with Juicy. Last year, I was benching every week and each time my left shoulder got more and more sore at the joint. Never stopped. Then one day my arm gave way. This was January 05. Cleared to return to normal activity, December 05. Don't screw with it. Have it looked at. Just my opinion.

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    Quote Originally Posted by gooroo
    Well I generaly start with flat bench, 135x15, 135x15, then 185x10, 205x8x3

    Then some shoulder presses, barbell shrugs, and lying tricep extensions.
    What does your training split looks like? Sorry about all the questions but is necessary to find what is causing the shoulder pain.

  7. #7
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    Well I used to do a lot of dips but I have put that off these days.

    I do this or try too.

    Monday:
    Flat bench barbell
    Standing Front press barbell
    Barbell shrugs
    Lying tricep barbell extensions

    Tues: OFF

    Wednesday:
    Barbell squats
    Standing Calf raises
    SLDL
    Abs

    Thurs: OFF

    Friday:
    Wide grips chins sometimes weighted
    Bent over barbell rows
    Dumbell curls

    SAT n SUN: OFF

    Thats all.

  8. #8
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    Many times there is a muscular imbalance between the external rotators and internal rotators of the shoulder. Individuals with shoulder discomfort have much greater strength in the internal rotators. This would occur with the bench press. External rotation would occur with an exercise should as the Cuban Press. I have an article by Charles Poliquin that gives the proper strength ratio. I am at work so I will have to go home to find it. I'll be in tommorow morning to let you know.

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