Results 1 to 16 of 16

Thread: Minor setback.

  1. #1
    DB1982's Avatar
    DB1982 is offline Member
    Join Date
    Aug 2012
    Posts
    591

    Minor setback.

    Well 2 weeks ago I tweaked my shoulder at the gym benching . My shoulders have always bothered me . I was looking to start my 1st cycle on January 1st so now we will have to wait and see.
    For now its all legs and bi's n tri's and maybe light back.

    Sucks it always seems like 1 step forward 10 steps back.

  2. #2
    gearbox's Avatar
    gearbox is offline Knowledgeable Member
    Join Date
    Mar 2011
    Posts
    5,357
    Stop doing flat switch to decline.
    If u get pain doing a certain exercise then stop immediately

  3. #3
    jpowell is offline Banned
    Join Date
    Dec 2011
    Location
    OHIO
    Posts
    1,854
    Get your form down proper.
    Wen u initially start bench, it's gonna recruit shoulder, but after it shod b all chest, tris, a bit of rear delt.

    Don't worry bout the weight, n don't b scared to get a spotter for lift off!

    Good luck broski, let us no how it all turns out.

    Sent from my iPhone using Forum

  4. #4
    TT_Tweeker's Avatar
    TT_Tweeker is offline Junior Member
    Join Date
    Sep 2012
    Posts
    114
    I have had same issues. It's all form. Try keeping elbows tucked by your sides. Lower the impact are of bar. Instead of bar being across your neck try to lower it to nipple height. Doing so will take stress off shoulders and apply it to your tri's and pecs. It will incorporate your back as well.
    Give this a shot if not doing so already

  5. #5
    DB1982's Avatar
    DB1982 is offline Member
    Join Date
    Aug 2012
    Posts
    591
    Thanks for the tips guys. I'll try to incorporate them when I feel I'm healed enough to hit the bench again.

    I went to the gym and tested my shoulder a little today it seems to be healing pretty good .

  6. #6
    Armykid93's Avatar
    Armykid93 is offline Productive Member
    Join Date
    Nov 2011
    Location
    Where they take my ass
    Posts
    3,686
    I gave up benching and stick to DBs now. But honestly I feel it stimulates growth for me a lot more. You May want to make the switch unless you're a powerlifter.

  7. #7
    OdinsOtherSon's Avatar
    OdinsOtherSon is offline Knowledgeable Member
    Join Date
    Sep 2012
    Posts
    2,563
    I dislocated both of my shoulders over 20 years ago...both while lifting. I'll go for 6 months being able to flat bench but no DB. Then out of the clear blue, no more flat bench and ONLY DB. Same with Military Press....I'll be able to do straight bar presses just fine then, bang, gotta switch to DB. Just listen to what your body is telling you and find a movement you can do with no pain. My $0.02

  8. #8
    DB1982's Avatar
    DB1982 is offline Member
    Join Date
    Aug 2012
    Posts
    591
    I originally started with db cause of my shoulders. Then I switched trying to changed stuff up . Wrong move I guess

  9. #9
    DB1982's Avatar
    DB1982 is offline Member
    Join Date
    Aug 2012
    Posts
    591
    At the moment I'm the walking around the gym rubbing his shoulder after any movement involving it haha.

  10. #10
    jpowell is offline Banned
    Join Date
    Dec 2011
    Location
    OHIO
    Posts
    1,854
    Quote Originally Posted by DB1982 View Post
    I originally started with db cause of my shoulders. Then I switched trying to changed stuff up . Wrong move I guess

    yea def wrong move bro--db's recruit more muscles on the intiatial start over, plus YOU have to control them vs. the movement of a bar up/down only.

    try cables--light weight, elbows high, squeeze at peak.

  11. #11
    lovbyts's Avatar
    lovbyts is offline Knowledgeable Member
    Join Date
    Apr 2008
    Posts
    30,262
    Quote Originally Posted by DB1982 View Post
    Well 2 weeks ago I tweaked my shoulder at the gym benching . My shoulders have always bothered me . I was looking to start my 1st cycle on January 1st so now we will have to wait and see.
    For now its all legs and bi's n tri's and maybe light back.

    Sucks it always seems like 1 step forward 10 steps back.
    Been there (currently) done that (doing it now) but dont let it get you down. As they say, what doesn't kill you makes you stronger. As everyone is saying, take it slow and easy. Dont worry about weight. I use to warm up with 150 lbs doing 20 reps. As of a couple of weeks ago I finally maxed at 120, 5 reps. lol

    Do a LOT of light stretching and a lot of light rotator cuff exercises. I have had shoulder issues in the past and doing cable work helped me recover and keep it from getting worse. I do them before most any workout.

  12. #12
    DB1982's Avatar
    DB1982 is offline Member
    Join Date
    Aug 2012
    Posts
    591
    Yeah I'm gonna give I another 2 weeks then I'll try light dB's I really appreciate the help. I workout alone and for the most part keep to myself. So I come here for advice .

  13. #13
    lovbyts's Avatar
    lovbyts is offline Knowledgeable Member
    Join Date
    Apr 2008
    Posts
    30,262
    In the mean time keep stretching it and use a lot of ice. Shoulders are SLOW to heal and easy to re injure so stick to cable exercises for a while and VERY light dumbbells. I mean like 5-10 lbs or less.

  14. #14
    Armykid93's Avatar
    Armykid93 is offline Productive Member
    Join Date
    Nov 2011
    Location
    Where they take my ass
    Posts
    3,686
    Quote Originally Posted by jpowell

    yea def wrong move bro--db's recruit more muscles on the intiatial start over, plus YOU have to control them vs. the movement of a bar up/down only.

    try cables--light weight, elbows high, squeeze at peak.
    Are you saying DBs are bad? Not discrediting you but its pretty widely known they are much better for the shoulders then flat bench when done correctly

  15. #15
    jpowell is offline Banned
    Join Date
    Dec 2011
    Location
    OHIO
    Posts
    1,854
    Quote Originally Posted by Armykid93 View Post
    Are you saying DBs are bad? Not discrediting you but its pretty widely known they are much better for the shoulders then flat bench when done correctly

    lol thas the point bro--working chest to grow, not shoulders.

    but personally i prefer dbs over bench anyway. as long as form is proper, and your doing it correct.

  16. #16
    jpowell is offline Banned
    Join Date
    Dec 2011
    Location
    OHIO
    Posts
    1,854
    Quote Originally Posted by lovbyts View Post
    Been there (currently) done that (doing it now) but dont let it get you down. As they say, what doesn't kill you makes you stronger. As everyone is saying, take it slow and easy. Dont worry about weight. I use to warm up with 150 lbs doing 20 reps. As of a couple of weeks ago I finally maxed at 120, 5 reps. lol

    Do a LOT of light stretching and a lot of light rotator cuff exercises. I have had shoulder issues in the past and doing cable work helped me recover and keep it from getting worse. I do them before most any workout.
    the most under rated/unused exercise proli in the world!
    good insight lov.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •