Delt pain!

**>Good Luck<** · 06-18-2012, 07:41 PM

Hey guys, I've been getting some pain in the front of my shoulder when benching lately. I cycled a few months back, had a pct, lost 6lbs after pct but lost a load of strength and stamina. Also with this decrease in strength came the shoulder pain. If I try to go heavy enough to only make 5-6 reps it hurts like a sharp pain. If I go lighter I can rep 13 or more reps... Any ideas? Maybe bad form? Only really happens on bench and chest exercises

**dooie** · 06-18-2012, 08:00 PM

I don't do flat bench at all anymore! Seemed to feel it alot in my shoulders!! Weird that incline feels alot better

**rampaige77** · 06-19-2012, 12:22 AM

I get this from to much flat specialy if im on a cycle but if i only do flat every once in awhile when my ego starts messing with me (or there is some bigmouth screamers trying to draw attn to the way there bouncing 275 of there chest & i wana shut em up:-) but even when there hurting if i warm up good & do incline i feel no pain

**>Good Luck<** · 06-19-2012, 06:49 PM

Originally Posted by rampaige77

I get this from to much flat specialy if im on a cycle but if i only do flat every once in awhile when my ego starts messing with me (or there is some bigmouth screamers trying to draw attn to the way there bouncing 275 of there chest & i wana shut em up:-) but even when there hurting if i warm up good & do incline i feel no pain

Thanks brother! Good to see I'm not alone. Incline feels good but no impressive numbers - even for my own ego lol. I'm wondering if I spend some hard time on my shoulders, and get them huge, maybe that will help. Didn't think my
Boulders were laming tho... Seems pretty proportionate to me, but I perceive the pain as weakness

**Scabtree** · 06-19-2012, 08:05 PM

I glad to hear about this as well; I'm having the same issue. Gonna try incline for a bit to see if the delt pain subsides.

**>Good Luck<** · 06-20-2012, 11:44 AM

Originally Posted by Scabtree

I glad to hear about this as well; I'm having the same issue. Gonna try incline for a bit to see if the delt pain subsides.

I hope the pain subsides and I can return to flat bench... I like it and can't imagine not being able to do it ever...

**DanB** · 06-20-2012, 02:30 PM

I cant flat bench or shoulder press anymore at all with a half decent weight or my anterior delt is fvcked

Try incline as mentioned and decline, also watch your form on any shoulder press

**castiron** · 06-20-2012, 06:33 PM

keep your elbows tight in to your chest when you bench and this problem will subside. Also make sure your shoulder blades are pinched in together and you are driving through the floor with your feet when you bench. elbow position is most important though.

**>Good Luck<** · 06-20-2012, 07:02 PM

Originally Posted by castiron

keep your elbows tight in to your chest when you bench and this problem will subside. Also make sure your shoulder blades are pinched in together and you are driving through the floor with your feet when you bench. elbow position is most important though.

Can anyone attest to this? I'm open to try new things but I was told I need a wider grip when benching... I suppose keeping elbows in will target triceps and chest rather than shoulders and chest

**kelkel** · 06-20-2012, 07:44 PM

It's possible as it changes the focus more toward triceps and also causes more of a natural "arc" with the bar which may shift how it effects your delts/rotator cuff. No one has said this yet but have you thought of taking some time off and healing up? I know, I know...shoot me.

I recently irritated my shoulder and kept pushing through it like we all do. After a chest and arm workout I could barely lift my arm. Thought I tore something. Began Ice therapy multiple times a day as well as adding DMSO/aloe mix (old school but works) and used Aleve. Laid off upper-body for the last week. World of difference getting the inflamation out. Don't over-do it and hurt it worse. A little time off will only help, IMO.

**>Good Luck<** · 06-20-2012, 08:34 PM

Originally Posted by kelkel

It's possible as it changes the focus more toward triceps and also causes more of a natural "arc" with the bar which may shift how it effects your delts/rotator cuff. No one has said this yet but have you thought of taking some time off and healing up? I know, I know...shoot me.

I recently irritated my shoulder and kept pushing through it like we all do. After a chest and arm workout I could barely lift my arm. Thought I tore something. Began Ice therapy multiple times a day as well as adding DMSO/aloe mix (old school but works) and used Aleve. Laid off upper-body for the last week. World of difference getting the inflamation out. Don't over-do it and hurt it worse. A little time off will only help, IMO.

Thanks for the reinforcement kelkel. I won't shoot you for the suggestion and actually, I took 5 consecutive days off for that same reason. I figure it wouldn't halt progress as much as an injury would but I don't have an injury to tend to. It seems more like a strain but I could be wrong. I will try changing the arm position and see how it works.

The best thing would probably be an experienced gym partner who can teach or guide me in these techniques... Seems like a technique error to me, but it's hard to tell working out alone

**kelkel** · 06-20-2012, 09:33 PM

Usually when a movement/exercise causes irritation you can/should just change exercises for a while. Avoid what hurts it and safely train around it with different angles. Good luck man!

**castiron** · 06-21-2012, 04:58 PM

Well think about it this way. Im not sure if you have ever worn a bench shirt or not but they are super tight, like ridiculously tight, and force you to keep your elbows tight in to your chest. Again this helps prevent injury. It just reinforces proper form. I have been told by several well reputed professional trainers, powerlifting coaches, and competitive powerlifters that putting your elbows out is a big time no no! focus on that natural arc of travel that will only happen when you are lifting right with your elbows in. If your lift is straight up and down, its wrong, and just means your elbows are out.

**stpete** · 06-21-2012, 08:08 PM

Flat bench tore up my right delt 5 ago and i haven't benched since. I concentrate more on db presses and db/hammer strength incline presses. Hammer's tough on it sometimes but using a wider grip helps. And w/db's, they're not so restrictive like a bb.

Don't ignore the warning signs. I did and it cost me 5 months of upper body workouts.

Good Luck

**>Good Luck<** · 06-22-2012, 03:29 AM

Originally Posted by stpete

Flat bench tore up my right delt 5 ago and i haven't benched since. I concentrate more on db presses and db/hammer strength incline presses. Hammer's tough on it sometimes but using a wider grip helps. And w/db's, they're not so restrictive like a bb.

Don't ignore the warning signs. I did and it cost me 5 months of upper body workouts.

Good Luck

Thanks pete!- and everyone else as well! God I love this site! It's such a helpful resource