why does my shoulers kill after chest day?

[daniel_3855]

my shoulders are killing me after chest day feels like someone has hit the front of them with a hammer.

been off for a while just got back into it last week.

[Dukkit]

just shows that your form is off and your shoulders are taking the brunt of the weight

what exercises do you do for chest??

[daniel_3855]

db bench press, 3 sets.
incline p, 3 sets.
decline flys, 3 sets.
incline db, sets.
dips, 3 sets.

i try and push with my chest but still seems my shoulders get it more.

[Dukkit]

well thats alot of chest exercises IMO. i mean your basically doing 2 types of decline and incline. so after doing so many variations your chest may be exhausted so your shoulders take over. that could be a cause. or you could try lowering your weight and really work on your form. concentrate on explosive up and slow and controlled down. i like to concentrate on flexing my lats as i press. makes me feel that my chest is really pumped. like as your sitting in front of your comp now... do the bench press motion. but focus on flexing the lats. then as you reach peak, notice your chest will also be flexed as hell also.

[jg42058p]

the shoulders are very sensitive, and just lifting with chest/shoulder exercises can mess up your shoulder's rotator cuff in general... unless you work your rotator cuff your bound to get shoulder problems in general..

you need to look into doing rotator cuff exercises ASAP... as long as you have strong rotator cuffs on your shoulders, then lifting chest shouldn't be much of a problem

[Ronnie Rowland]

db bench press, 3 sets.
incline p, 3 sets.
decline flys, 3 sets.
incline db, sets.
dips, 3 sets.

i try and push with my chest but still seems my shoulders get it more.

That routine would probably cause my shoulders to hurt as well. Which part of the shoulders are hurting? You obviously need some rotator cuff work as mentioned above.

[daniel_3855]

That routine would probably cause my shoulders to hurt as well. Which part of the shoulders are hurting? You obviously need some rotator cuff work as mentioned above.

right on the front next to chest. what rotator?

anyone can do me a chest workout plan?

[smokeyd]

shoulders will hurt until they get big enough to deal with the weight, mine would burn like i was working them out on chest day when i first started out lifting but now only happens when im about done or im not completely recuperated from shoulder day....

[JiGGaMaN]

Do you mean delts or traps? I thought your anterior deltoid was supposed to be sore the next day due to the fact you use it for every chest exercise, especially presses.

[TranscriptionFactor]

http://thefitshow.tv/index.php?optio...son1&Itemid=69

Chest training by Milos Sarcev.

[free_spirit]

http://www.bodyresults.com/E2RotatorCuff.asp

http://www.shoulder-pain-management....exercises.html

*Figure out which part of the rotator cuff you have injured, and do a relevant rotator cuff excercise above that strengthens and re-coups it.

*Don't drop your elbows too low (especially not passed shoulders if your shoulders are feeling the blunt of the strain) with bench and dips!

*Elbows out on bench so the focus of the weight is on the chest.

*Do more 12-15 reps lighter weight. Get rid of one your incline at least, seems like your doing too much.

*If it's too painful then might be worth a complete rest, listen to your body. Rotator cuff injury can take up to 3 months ( I believe) to heal.

*Don't take more than 2 seconds to bring the weight down. At the point of lowering (bench and dips) don't hold it longer than 2 seconds before pushing back up.

*Plenty of stretching of the chest and shoulder too!

*Oh of course don't forget to warm up the joint before going heavy!


Mr T can help you on your way:

http://www.youtube.com/watch?v=ahNfhUysehk

[daniel_3855]

guys i have stoped doing 1 of the incline and decline and they still kill. they dont hurt when iam doing the workout its just 2 days after.

like monday chest day. then on the wednesday my shoulder the front of them are killing cant even touch them the day after chest days they do still hurt but not as bad. they recover by friday.

on thursday is shoulders day and all i workout is the sides and back of the shoulders as the front is way to painfull.

[jg42058p]

guys i have stoped doing 1 of the incline and decline and they still kill. they dont hurt when iam doing the workout its just 2 days after.

like monday chest day. then on the wednesday my shoulder the front of them are killing cant even touch them the day after chest days they do still hurt but not as bad. they recover by friday.

on thursday is shoulders day and all i workout is the sides and back of the shoulders as the front is way to painfull.

try taking a week off from benching/shoulder pressing and do some rotator cuff excercizes twice that week

[Panzerfaust]

just shows that your form is off and your shoulders are taking the brunt of the weight

what exercises do you do for chest??

BINGO! I use to have the same problem until I learned to drop the weight and focus on the stretch and contraction. **** the weight, make the chest do the work and you will see a huge difference.

This helped me alot

http://www.thefitshow.tv/index.php?o...son1&Itemid=69

[DCI]

That's a great vid Learned a load there.

[TranscriptionFactor]

BINGO! I use to have the same problem until I learned to drop the weight and focus on the stretch and contraction. **** the weight, make the chest do the work and you will see a huge difference.

This helped me alot

http://www.thefitshow.tv/index.php?o...son1&Itemid=69

YeAH!....Funny I posted that exact same link...on 9/20/08, message #10 in THIS THREAD.


Makes me wonder if ANYONE reads my WELL CONSIDERED POSTS.

[Sir Lifts-a-lot]

Well first off I would lose the dips until you find the problem. Second, I would start doing some extreme stretching for your chest. A lot of times people think that it is their shoulder that is tight or is sore, but it is really their chest.

Be sure that you do not drop your elbows. Keep them out to your side on movements. Now I know you won't be putting up as much weight, but it will be ALL chest, which means with time you will be even stronger. Up the reps to 12-15 as others have said.

You should be doing some sort of rotator exercise/rotations a few times a week. If nothing else they will keep you loose and flexible. A lot of junk can build up in there if you don't work them out properly.

[stack_it]

sounds like the same problem I was having. You need to strengthen your rotator cuff muscles. What's happening is your RC is coming down and in and pinching all the nerves and muscles that run through it. It took me 6 months off the gym going to doctors and physical therapy to get the pain to stop. Would have only taken 3 months of therapy but my doctor thinks naproxen and cortisone shots fix everything. Just start doing band excercises for your RC. I'm sure you can search and find some. Also if it hurts while doing an excercise stop and lower the weight or just move onto the next one. In therapy you have to take it slow.

[OH REALLY]

my shoulders hurt just from thinking about that routine

[actionx]

off topic: OH REALLY has a new pic of his hot GF thank you