Results 1 to 12 of 12

Thread: Mild shoulder joint ache during heavy benching

  1. #1
    Join Date
    Mar 2007
    Location
    London
    Posts
    605

    Mild shoulder joint ache during heavy benching

    I'm hoping it's simply a case of rheumatic due to a window being left open all night, which will subside with time.

    However, in the case that it isn't what could be causing this (all of a sudden, so weight isn't too heavy) and is there anything I can take to prevent?

    Glucosamine etc?

  2. #2
    Join Date
    Sep 2010
    Posts
    15
    Does the pain occur during military presses as well? If so it is probably tendonitis around the AC joint...work in some rotator cuff exercises if you aren't doing them already...they're very important. Internal/external cable rotations, lateral raises, etc. (just Google for other rotator cuff exercises) and avoid overhead shoulder stuff for a week. If the pain doesn't subside, try some OTC anti-inflammatories (Motrin) and ice your shoulder every day for 30 minutes for a week. If THAT doesn't work just go to your local orthopod and get a corticosteroid shot.

    Of course I'm not a doctor so I could be completely wrong but shoulder pain during benching is almost always caused by AC joint tendonitis

  3. #3
    Join Date
    Mar 2007
    Location
    London
    Posts
    605
    I should mentioned - It only occurs during close-grip benching. My grip is forefingers on the shiny part of the bar so I wouldn't say it was too close. Besides i've always used this width for CG and been fine.

    Heavy dumbbell shoulder press and heavy incline press don't seem to cause a problem.

    It's always the first rep too, and it kind of weakens my lift until I get the second rep and in to a momentum.

    I only lift 3 reps per set (Westside style approach)

  4. #4
    Join Date
    May 2010
    Posts
    221
    I recommend you back off on the westside speed benching (3 reps) until your pain is completely gone. Speed benching especialyl with bands can be very hard on joints. But at the same time it is really great for power.

  5. #5
    Join Date
    Mar 2007
    Location
    London
    Posts
    605
    What are the chances it could be "nerve related" of sort?

    i.e. a nerve that runs through bicep and in to the shoulder??? (I don't even know if there is one).

    When the bicep and forearm come in to contact and squeeze against each other I do feel a very slight twinge.

  6. #6
    Join Date
    Mar 2007
    Location
    London
    Posts
    605
    Quote Originally Posted by setian View Post
    I recommend you back off on the westside speed benching (3 reps) until your pain is completely gone. Speed benching especialyl with bands can be very hard on joints. But at the same time it is really great for power.
    Funny you say that, it occurs on DE day.

    I lift 1 rep on ME day, on DE day it's obviously the explosive 3 rep/10 set, followed by 5 sets of 3 rep heavy close-grip bench.. and this is when I get the nagging ache.

    Are you saying it could be related to the speed sets?

  7. #7
    Join Date
    Aug 2010
    Location
    Your GF's house
    Posts
    420
    I tryed speed sets one time, my shoulders hurt afterward. I take Glucosimine/MSM 3 times a day. You can throw some gelatin in there to to help lube the joint.

  8. #8
    Join Date
    Jan 2010
    Location
    Midwestern U.S.
    Posts
    449
    Quote Originally Posted by Maverick_J8 View Post
    What are the chances it could be "nerve related" of sort?

    i.e. a nerve that runs through bicep and in to the shoulder??? (I don't even know if there is one).

    When the bicep and forearm come in to contact and squeeze against each other I do feel a very slight twinge.
    \edit
    Last edited by wormwood; 10-01-2010 at 05:40 PM. Reason: because

  9. #9
    Join Date
    Mar 2009
    Location
    Detriot
    Posts
    2,289
    I started using the broomstick stretch .
    Difficult and awkward when I started .
    Shoulder seems better now and I incorporated into regular stretches before workouts .

    There's a few video's on youtube also .

    http://www.sports-db.com/blog/73-How+...

    Good luck
    Dont wanna be old

  10. #10
    Join Date
    Jul 2010
    Location
    Newark, DE
    Posts
    577
    If you get an initial twinge and then it subsides I have to suspect that is tendon related. I've had similar situations with my elbow and wrist, both of which have previously suffered tendonitis. I would recommend stretching, followed by at least one good warmup set. If you are going really heavy you may want to do two warmup sets with progressively higher weight. When I flat bench I actually do two warmups, 135x16, then 185x12, then I start the working sets. That way I'm not shocking my joints by jumping from 135 to 235-245 or even shocking them by being cold and doing a 185 warmup set. It sounds odd, but it really works well. I previously separated my AC joint, and managed to aggravate it several times benching heavy. I was beginning to think that I just couldn't deal with the heavier weights,and was getting depressed. Once I started employing this method, and after a one month course of US therapy I have had no further issues, even benching 300x4 and 320x2 at the top of a heavy pyramid.

  11. #11
    Join Date
    Jan 2009
    Posts
    1,728
    The westside program is very tough on the body and all the prehab work needs to be done to avoid overuse injuries. Also remember that speed benching is supposed to be done with 50% of ur max (not counting band tension, or chain weight) for 3 reps. So if your going much higher not only is it defeating the purpose it will break you down pretty fast.

    Im not sayin thats what it is just throwin ideas out there as I run the same system for PL,in Biggest thing is the warm up ill give you an example of what I do for warm up on DE upper4 days

    Foam roll, stretch, band pressdown 2 sets of 30-40 reps to get blood in the elbows. Band pullaparts, rotator exersizes, side latterals light weight high reps just to get the blood in there.
    OR you could use the sled to warm up and then push the prowler to activate ur CNS a bit.

    Now I will go up slow, bar weight only, then add the chain weight then 25,s till I hit my working weight then do 8 sets of 3 at 50-60% with about 60 seconds rest inbetween sets. Sounds likie alot of warm up but you can blast right throu it no need to rest just keep it moving its all light .

    Just ideas and also be sure to deload every 4th wk and once in a while take a ME day or DE day off and do all rehab stuff instead its crittical. . If I keep pushing threough I will hurt my joints and hit CNS overtraining easily.

  12. #12
    Join Date
    Apr 2010
    Location
    Nova Scotia
    Posts
    101
    I had a huge tendonitis flair up, doc gave me some strong stuff you had to eat a meal before takeing, they rotted me out so i stoped takeing them. I couldnt even press a 20 with my right arm. Dr said they only thing that would heal it was time off. I didnt listen cause Im smarter than him. and it only got worse. It allmost killed me but took close to 6months off and Im back to norm now. Guess he was right. LOL Time off sucks but my tendonitis was pritty extreem couldnt even sleep on my right sid with out my shoulder swelling.

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
  •