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Forum ยป How tf am i supposed to work chest with shoulder pain srs (reps)
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Thread: How tf am i supposed to work chest with shoulder pain srs (reps)

post 1641449553 06-23-2021, 03:09 AM
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How tf am i supposed to work chest with shoulder pain srs (reps)

Pain is in the last 40% ROM when benching. Can't BB press, DB, dips, even hammer strength hurts. I'm down to pec deck, db flies ayylmao

Ironically I can work shoulder no problem at all
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post 1641449603 06-23-2021, 03:12 AM
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Quit being a pussy.
post 1641449703 06-23-2021, 03:17 AM
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Originally Posted By TheTwilightZone⏩
Quit being a pussy.
Very informative
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post 1641450433 06-23-2021, 03:50 AM
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i forgot noone works out here
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post 1641450483 06-23-2021, 03:53 AM
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How long has this been an issue?

Not sure how you train but can you do lower weight higher volume until you sort it out? (ded fkn Srs)
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post 1641450513 06-23-2021, 03:54 AM
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What kind of shoulder pain?

Hurts all the time? Only under load? In what direction of movement?

Sharp pain? Dull pain? Crunchy pain?

Just one shoulder?

Be more specific for us misc Ph.Ds
post 1641450533 06-23-2021, 03:55 AM
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No pain no game



My shoulder feels like sht sometimes but I'm pretty sure it's because I sleep on my shoulders weird thus I just power through it
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post 1641450543 06-23-2021, 03:56 AM
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Rotator cuff injury of peace
post 1641450903 06-23-2021, 04:08 AM
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Originally Posted By batmanman⏩
What kind of shoulder pain?

Hurts all the time? Only under load? In what direction of movement?

Sharp pain? Dull pain? Crunchy pain?

Just one shoulder?

Be more specific for us misc Ph.Ds
Mainly right shoulder

Particularly at:



Anywhere at 30 to 90 degrees, bottom half of the movement

Not a sharp jolting pain, more like a sharp ache

lateral raises also hurt

pain is in the joint, near the lateral head / delt
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post 1641450953 06-23-2021, 04:10 AM
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Originally Posted By woadito⏩
Rotator cuff injury of peace
it's front delt, not back
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post 1641451093 06-23-2021, 04:14 AM
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You got shoulder covid. Goodnight sweet shoulder
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post 1641451153 06-23-2021, 04:19 AM
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Take a ibuprofen and stop bitching
post 1641451223 06-23-2021, 04:23 AM
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Originally Posted By woadito⏩
Rotator cuff injury of peace
This is what I'm dealing with right now. Hurt it years ago when in a rush doing raises and its been fuked ever since. Only started training again a few months ago but its started back again something shocking. Cuts the fuk out of me when I'm laying in bed trying to sleep etc. Was speaking with a friend last week about same thing, he called his doc, went in and doc gave him a cortisone injection right there and then and it sorted him out for like 1.5 years. Need to get me some of that chit.
post 1641451253 06-23-2021, 04:24 AM
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You don't. Why would you try to work out through an injury and fck yourself over more? It's like going to the gym when you're sick because you're worried you're going to lose gains. You're gonna lose either way, you're just making it worse for yourself.
post 1641451453 06-23-2021, 04:40 AM
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#15
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Originally Posted By Autumnal⏩
You don't. Why would you try to work out through an injury and fck yourself over more? It's like going to the gym when you're sick because you're worried you're going to lose gains. You're gonna lose either way, you're just making it worse for yourself.
Eh that's not true. Considering I can, for example, do flies without hurting my shoulder, that is one of my options, and I'm asking for more
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post 1641451723 06-23-2021, 04:57 AM
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Flare your elbows out more when benching or dumbell pressing srs

Engage your lats

I only do incline dumbells and never get any shoulder pain anymore
post 1641452083 06-23-2021, 05:13 AM
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#17
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Take time of srs. Work your back while your joints recover. Or go high rep low weight to get blood in there.
post 1641452233 06-23-2021, 05:22 AM
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Originally Posted By SleepWithFan89⏩
Flare your elbows out more when benching or dumbell pressing srs

Engage your lats

I only do incline dumbells and never get any shoulder pain anymore
for sure

but i didn't get shoulder pain from benching, got it from throwing a football for a couple hours srs now it's just persisted for 2 weeks
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post 1641452253 06-23-2021, 05:22 AM
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I did the same thing op. Fukked my arm doing a stupid heavy lateral raise, and its never been the same since.

Incline barbell press is the worst. Cant do it. Heavy bench is doable when warmed up well.

What I can do though, is incline dumbbell press, but at the bottom of the movement I rotate the dumbbells to a neutral grip. That makes it almost pain free. If I try hold them as if they were a barbell, its pain city.

Not sure it will make a difference to you, but try different dumbbell positions at the first part of the movement. Really helped me.
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post 1641452593 06-23-2021, 05:34 AM
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Originally Posted By Hutrapper⏩
I did the same thing op. Fukked my arm doing a stupid heavy lateral raise, and its never been the same since.

Incline barbell press is the worst. Cant do it. Heavy bench is doable when warmed up well.

What I can do though, is incline dumbbell press, but at the bottom of the movement I rotate the dumbbells to a neutral grip. That makes it almost pain free. If I try hold them as if they were a barbell, its pain city.

Not sure it will make a difference to you, but try different dumbbell positions at the first part of the movement. Really helped me.
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post 1641452653 06-23-2021, 05:37 AM
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Originally Posted By steeler505⏩
Pain is in the last 40% ROM when benching. Can't BB press, DB, dips, even hammer strength hurts. I'm down to pec deck, db flies ayylmao

Ironically I can work shoulder no problem at all
Only chance in hell is with pk... only chance in hell Iโ€™m doing shoulder. But due to nerve damage in lower right back? Pretty much extends to most but not all legs and back too. Real talk. Fuk you change
post 1641454513 06-23-2021, 06:36 AM
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#22
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Listen to your body,

you don't want any chronic pain which would haunt the rest of your lifting career.

Either way, it's your decision and nobody else's.
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post 1641454693 06-23-2021, 06:40 AM
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Classic signs of impingement.

Your pec major and pec minor are extremely tight causing your shoulders to roll forward.

Pretty simple to fix
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post 1641455543 06-23-2021, 06:57 AM
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#24
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Go see a physio and get it sorted out. Untill then just do what you can with what you got.
Originally Posted By arn710⏩
Classic signs of impingement.

Your pec major and pec minor are extremely tight causing your shoulders to roll forward.

Pretty simple to fix
Originally Posted By RealLifeAlpha⏩
How long has this been an issue?

Not sure how you train but can you do lower weight higher volume until you sort it out? (ded fkn Srs)
This is not medical advice. Pseudoscience will do more harm than good.
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post 1641455653 06-23-2021, 06:59 AM
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Use dumbells?
post 1641455853 06-23-2021, 07:03 AM
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#26
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First and foremost get the issue diagnoses and addressed. Gotta think of your long term health. No sense in working through an injury that can end up setting you back even further if it's not properly taken care of.
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post 1641456133 06-23-2021, 07:13 AM
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When you go to bench, you should be squeezing your shoulders onto the bench. By squeezing your shoulders back, you'll be taking a large part of the stress straight off your shoulders, and onto your pecs. If you're straight up flat benching with flared elbows, you'll get fukked.

I had something similar, but once I started to use correct form to prevent it, I haven't really gotten it since.

Watch this, srs. Event though he's DYEL mode, what he's saying is correct.

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post 1641456353 06-23-2021, 07:18 AM
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#28
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Use DB's for bench and rotate them vertically instead of regular horizontal will take alot of pressure of the delt if u can handle that
post 1641460633 06-23-2021, 08:43 AM
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#29
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Get yourself to a sports medicine doctor.

You likely just have impingement caused by muscular imbalances(extremely common in lifters), but it's best to get checked out to make sure it's not something more serioius.

If it's impingement caused by imbalances, hit up rear delt and back exercises.

Also, do dead hangs. 5x30 second sets

Had horrible shoulder impingement and direct rear delt work and dead hangs sorted me out.
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post 1641460953 06-23-2021, 08:48 AM
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#30
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I've been there, and it sucks balls. I don't know about you/if this will be any help, but the biggest things that helped me was to be sure to focus on -

1. Keeping elbows closer to the body/not flareing them out much
2. Not let the shoulders rise up (in other words push them down towards your feet, think of like a reverse shrug - not sure if there's a term for that)

Those two things basically fixed it for me, and I've gone through some periods where I've had some wicked shoulder pain before I started to be vigilant about those two things.
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