Minor setback.

**DB1982** · 11-24-2012, 12:51 PM

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.

**gearbox** · 11-24-2012, 02:04 PM

Stop doing flat switch to decline.
If u get pain doing a certain exercise then stop immediately

**jpowell** · 11-24-2012, 02:50 PM

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

**TT_Tweeker** · 11-24-2012, 03:05 PM

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

**DB1982** · 11-24-2012, 03:57 PM

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 .

**Armykid93** · 11-24-2012, 06:17 PM

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.

**OdinsOtherSon** · 11-24-2012, 06:21 PM

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

**DB1982** · 11-24-2012, 07:48 PM

I originally started with db cause of my shoulders. Then I switched trying to changed stuff up . Wrong move I guess

**DB1982** · 11-24-2012, 07:59 PM

At the moment I'm the walking around the gym rubbing his shoulder after any movement involving it haha.

**jpowell** · 11-24-2012, 08:22 PM

Originally Posted by DB1982

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.

**lovbyts** · 11-24-2012, 08:35 PM

Originally Posted by DB1982

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.

**DB1982** · 11-24-2012, 08:44 PM

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 .

**lovbyts** · 11-24-2012, 08:46 PM

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.

**Armykid93** · 11-24-2012, 09:40 PM

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

**jpowell** · 11-24-2012, 10:01 PM

Originally Posted by Armykid93

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.

**jpowell** · 11-24-2012, 10:04 PM

Originally Posted by lovbyts

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.