Thread: Shoulder problem while benching

a) what is your bench technique like

b) what is your posture like

c) what is your program like

d) stop what is causing you pain for the time being to allow inflammation to go down and then start to address the problems.

patrick

Originally Posted by P-funk

a) what is your bench technique like

b) what is your posture like

c) what is your program like

d) stop what is causing you pain for the time being to allow inflammation to go down and then start to address the problems.

patrick

Just recently I took some time and droped my weight and really worked on my technique. I take it to my sternum and then take it back up right under my eyes.

I hold my pinky fingers on the little clear spot on the olympic bar.

I do however work chest out twice a week, 1 rep day and 1 heavy day. It seems like my chest won't grow if i do it other wise.

I will be honest, I haven't been working shoulders out that hard or much. Do to how bad they have been hurting. Maybe its because I haven't been working shoulders out and my bench is moving up.

Yesterday the pain got so bad that even the outsides of my shoulder hurt to touch.

Thanks for your help.

Matt

what does your overall routine look like? What are you doing for your back?

What do you mean you touch the bar to your sternum and then press it back under your eyes? Try and make the bar keep a straight path with the elbows tucked.

patrick

Originally Posted by P-funk

what does your overall routine look like? What are you doing for your back?

What do you mean you touch the bar to your sternum and then press it back under your eyes? Try and make the bar keep a straight path with the elbows tucked.

patrick

Sorry for taking so long to get back to you, I had a early workout today.

Here is my journal I have been keeping. It shows everything about my workout. Help Me Learn Please

What do you mean by elbows tucked? What I am doing is tuching the bar on my sternum and bringing it back up in a half U formation so that my arms are fully extendend inline with my eyes. Isn't that the correct way? I just started this a week ago. I have been having shoulder pains either way I have been benching just to let you know. Maybe I am doing it wrong both ways lol.


Thanks for your response.


Matt

judging by your workout log, it looks like you have some limitations in your training program which Built is addressing and I agree with what she is saying.

I wouldn't push in the "U" formation. That is not something I teach people to do.

Elbows tucked means not letting them flare out. They should be about 45 degrees off the side of the body, to ensure that the shoulder blades stay back (retracted) and that the greater tubercle doesn't compress up into the sub acromial space during the pressing phase.

Can you get a video of you performing the lift?

I would ditch the pressing movements and back squatting and start working on:

a) Scapular stabilizer strength (YTAs, Retractions, etc)
b) T-spine mobility (foam roll extensions, and some t-spine rotation work)
c) Deadlifting or rack pulls making sure the scapula is in a "set" position.
d) Rowing movements to help retrain scapular retraction and depression (no shrugging during rowing).


patrick

Originally Posted by P-funk

judging by your workout log, it looks like you have some limitations in your training program which Built is addressing and I agree with what she is saying.

I wouldn't push in the "U" formation. That is not something I teach people to do.

Elbows tucked means not letting them flare out. They should be about 45 degrees off the side of the body, to ensure that the shoulder blades stay back (retracted) and that the greater tubercle doesn't compress up into the sub acromial space during the pressing phase.

Can you get a video of you performing the lift?

I would ditch the pressing movements and back squatting and start working on:

a) Scapular stabilizer strength (YTAs, Retractions, etc)
b) T-spine mobility (foam roll extensions, and some t-spine rotation work)
c) Deadlifting or rack pulls making sure the scapula is in a "set" position.
d) Rowing movements to help retrain scapular retraction and depression (no shrugging during rowing).


patrick

You wouldn't happen to have a link to a youtube video I could watch how to do a proper bench would you? I won't do the u formation anymore at all then. There are so many different methods on there i have watched.

As for a-d I am trying to figure out what some of those definetions mean by googling them lol.

a) is a ytas a yate row
Whats a retraction? Sorry I am still learning lol. This is whats going to strengthen my rotator cuffs?

b) As for b for the Foam roll extensions is this what you mean?

c)scapula is in a "set" position I just realized I don't set anything when I am about to do a bench. Just sitting here i pulled my arms back and set my back like I was going to bench and it seems like I would be using my back a lot compared to my shoulders. I think this is one of my problems so far for sure. Aren't you suppose to squeeze your back muscles together then bench? I have been lifting with my shoulders the whole time, I can see that now. Shoulder Pain Scapula Exercises | Expert Village Videos

I guess my problem is, is if I do use my back more my eyes wouldn't be directly under the bar when I take it off. Where do you recommend touching the bar at when you take it down?

D) I have been doing several different rowing postions for back is that what you ment for d?

Thanks for your help it is greatly appreciated. I could get a video from a phone of me doing a bench if that would be good.


Matt

Originally Posted by mboley370

What I am doing is tuching the bar on my sternum and bringing it back up in a half U formation so that my arms are fully extendend inline with my eyes. Isn't that the correct way?

That's not the way I learned it. Bring it to the sternum and then push it up straight towards the ceiling. It sounds as if you're halfway to racking the bar.

Originally Posted by mboley370

You wouldn't happen to have a link to a youtube video I could watch how to do a proper bench would you? I won't do the u formation anymore at all then. There are so many different methods on there i have watched.

As for a-d I am trying to figure out what some of those definetions mean by googling them lol.

a) is a ytas a yate row
Whats a retraction? Sorry I am still learning lol. This is whats going to strengthen my rotator cuffs?

b) As for b for the Foam roll extensions is this what you mean?

c)scapula is in a "set" position I just realized I don't set anything when I am about to do a bench. Just sitting here i pulled my arms back and set my back like I was going to bench and it seems like I would be using my back a lot compared to my shoulders. I think this is one of my problems so far for sure. Aren't you suppose to squeeze your back muscles together then bench? I have been lifting with my shoulders the whole time, I can see that now. Shoulder Pain Scapula Exercises | Expert Village Videos

I guess my problem is, is if I do use my back more my eyes wouldn't be directly under the bar when I take it off. Where do you recommend touching the bar at when you take it down?

D) I have been doing several different rowing postions for back is that what you ment for d?

Thanks for your help it is greatly appreciated. I could get a video from a phone of me doing a bench if that would be good.


Matt

Don't have any videos of the elbow tuck. Maybe someone else has a good one.

Y's, T's and A's:

Y -
T -
A (he calls them I's) -

here is boyle doing a thoracic spine mobilization (he uses two tennis balls taped together but you can do it with a foam roll)-

And here he is working on thoracic spine rotation/mobilization -

yes, squeeze the shoulder blades back. I recommend touching the bar just below the nipple line.

Yes, do more back work to help strength the muscles that stabilize the shoulder blades (scapula). If the scapula is not stable, then the rotator cuff musculature will not work properly.

patrick

Originally Posted by P-funk

Don't have any videos of the elbow tuck. Maybe someone else has a good one.

Y's, T's and A's:

Y -
T -
A (he calls them I's) -

here is boyle doing a thoracic spine mobilization (he uses two tennis balls taped together but you can do it with a foam roll)-

And here he is working on thoracic spine rotation/mobilization -

yes, squeeze the shoulder blades back. I recommend touching the bar just below the nipple line.

Yes, do more back work to help strength the muscles that stabilize the shoulder blades (scapula). If the scapula is not stable, then the rotator cuff musculature will not work properly.

patrick

Patrick- Thanks for all of your responses.

Should I be doing the yta's with weight like a 5lb weight or something or just nothing?

Also on the thoracic spine mobilization is he putting his spine between the tennis balls? I am a bit confused as to what hes actually doing, it looks like a situp, but hes rolling the tennis balls up and down his back.

I will have to admit, when I first started benching this time I would take the weight down above my nipples, which probably put to much stress on my shoulders.


How long should I do these exercises before I return to benching?

Thanks again for the help

Matt

You can start the YTA's without any weight at first.

Here is a video of the thoracic extensions with a foam roller -

For the tennis balls, the tennis balls are on the sides of your spinous processes.

give the shoulder a rest and don't disrupt the tissue.

start with the corrective stuff and stretching for the anterior muscles. Then, begin back benching with light weight, and focus on good technique. Slowly increase from there and maintain your corrective exercise program. When you can start benching depends on the person and how much pain they are in and what needs to be corrected. So, that is a tough call for me to give you an answer without being there and working with you.

Patrick

for the bench press , doing the "u" or whatever you calls it , bringing it above your eyes is a technique some powerlifters use , i know what you mean my coach had me use that, but that is used when the weighs hit 1 rm not for reps , even training for a PL meet i only did the above eyes thing at the rm lift

Originally Posted by P-funk

You can start the YTA's without any weight at first.

Here is a video of the thoracic extensions with a foam roller -

For the tennis balls, the tennis balls are on the sides of your spinous processes.

give the shoulder a rest and don't disrupt the tissue.

start with the corrective stuff and stretching for the anterior muscles. Then, begin back benching with light weight, and focus on good technique. Slowly increase from there and maintain your corrective exercise program. When you can start benching depends on the person and how much pain they are in and what needs to be corrected. So, that is a tough call for me to give you an answer without being there and working with you.

Patrick

Well I have been doing the new exercises for the past couple of days and when I am doing them the ytas actually feel pretty good on my shoulders.

I took a vid tonight of my new benching form and will post it asap. Its on my brothers phone and he just has to get around to uploading it to his computer. For some reason my damn blackberry won't take vids without a special chip lol. $400.00 phone wont take vids = shit.

The new benching form I think will really help my shoulders a lot. I only feel it in my shoulders when I take it off the bar now. However it is going to take a lot of getting use to, to bench like this. I think it will take my bench down a good 30 lbs at first for sure.

My doubts are only in my form still. I am not sure what you ment by the 45 degree elbows tucked. I have searched google, youtube and several other sites, but no one has pics. Guess I am just overlooking it.


Thanks again for all of you help.

Matt

Originally Posted by Ngordyn

for the bench press , doing the "u" or whatever you calls it , bringing it above your eyes is a technique some powerlifters use , i know what you mean my coach had me use that, but that is used when the weighs hit 1 rm not for reps , even training for a PL meet i only did the above eyes thing at the rm lift

Yeah I guess I just picked it up from somewhere dunno. Thanks for the response.


Matt

Originally Posted by mboley370

Well I have been doing the new exercises for the past couple of days and when I am doing them the ytas actually feel pretty good on my shoulders.

I took a vid tonight of my new benching form and will post it asap. Its on my brothers phone and he just has to get around to uploading it to his computer. For some reason my damn blackberry won't take vids without a special chip lol. $400.00 phone wont take vids = shit.

The new benching form I think will really help my shoulders a lot. I only feel it in my shoulders when I take it off the bar now. However it is going to take a lot of getting use to, to bench like this. I think it will take my bench down a good 30 lbs at first for sure.

My doubts are only in my form still. I am not sure what you ment by the 45 degree elbows tucked. I have searched google, youtube and several other sites, but no one has pics. Guess I am just overlooking it.


Thanks again for all of you help.

Matt

I'll try and find a picture later today for you.

oh also - as much as you can, try and get a hand off when benching! Not taking a hand off is a shoulder killer because you are reaching back (arms in flexion) and then trying to lift a heavy bar off the rack with a short ROM.

patrick

Originally Posted by P-funk

I'll try and find a picture later today for you.

oh also - as much as you can, try and get a hand off when benching! Not taking a hand off is a shoulder killer because you are reaching back (arms in flexion) and then trying to lift a heavy bar off the rack with a short ROM.

patrick

Great sounds good on the pic. I guess I will have to start taking my lift off from now on. I always say no to it, but it makes since so I will start using it.

Thanks again

Matt

Originally Posted by P-funk

I'll try and find a picture later today for you.

oh also - as much as you can, try and get a hand off when benching! Not taking a hand off is a shoulder killer because you are reaching back (arms in flexion) and then trying to lift a heavy bar off the rack with a short ROM.

patrick

Well I have still been doing the exercises and took off a few of the last benching days. Today I benched low reps heavy weight, however i had a instructor there to show me what you said to do with elbows tucked.

All i have to say is it worked. I didn't even feel anything in my shoulders at all on flat bench. However when I got to incline I felt the pain a little bit, but nothing that lasted over 30 seconds and at the end of my workout after incline flies I felt great no shoulder pain at all.

So everything is working for me and I am pretty happy my bench went up 15 lbs per rep lol no clue how that happend but it did. I guess I was just benching bad to begin with.

The only other thing that I did on my own was move my grip in slightly I think i was a bit to wide also and it put some more pressure on my shoulders. Other than that everything you told me worked 100%.

Originally Posted by mboley370

Well I have still been doing the exercises and took off a few of the last benching days. Today I benched low reps heavy weight, however i had a instructor there to show me what you said to do with elbows tucked.

All i have to say is it worked. I didn't even feel anything in my shoulders at all on flat bench. However when I got to incline I felt the pain a little bit, but nothing that lasted over 30 seconds and at the end of my workout after incline flies I felt great no shoulder pain at all.

So everything is working for me and I am pretty happy my bench went up 15 lbs per rep lol no clue how that happend but it did. I guess I was just benching bad to begin with.

The only other thing that I did on my own was move my grip in slightly I think i was a bit to wide also and it put some more pressure on my shoulders. Other than that everything you told me worked 100%.

moving the grip in helps with elbow tuck.

the incline will be a little painful because you are placing your arms into more of the "hive 5" position (abduction with external rotation) and it is that position that can feel iffy sometimes with a shoulder impairment.

Lay off the incline and overhead pressing work for about 2 weeks to let the inflammation go down. Stick with some DB benching (no bar) working on tucking the elbows and push ups, again working on tucking the elbows. Do those two things and then rowing movements (no overhead for 2 weeks so no pull ups), face pulls and your scapular stabilizer work.

You're on your way!

patrick

Originally Posted by P-funk

moving the grip in helps with elbow tuck.

the incline will be a little painful because you are placing your arms into more of the "hive 5" position (abduction with external rotation) and it is that position that can feel iffy sometimes with a shoulder impairment.

Lay off the incline and overhead pressing work for about 2 weeks to let the inflammation go down. Stick with some DB benching (no bar) working on tucking the elbows and push ups, again working on tucking the elbows. Do those two things and then rowing movements (no overhead for 2 weeks so no pull ups), face pulls and your scapular stabilizer work.

You're on your way!

patrick

Ok will do for sure.

For the db benching I have always had a few questions.

1. How far should I go down with the dbs. I see some people pause right at 90 elbows and some go below there chest.
2. How wide should I take them down also? Is it ok to go a little bit more inner then a bar.
3. Is Pully incline flies ok? I did that today and it didn't hurt my shoulders at all. Or should I just be safe and give that 2 weeks also.


Thanks again for all of your help I am going to do the scapular stablilzer work for the rest of my life.

Originally Posted by mboley370

Ok will do for sure.

For the db benching I have always had a few questions.

1. How far should I go down with the dbs. I see some people pause right at 90 elbows and some go below there chest.
2. How wide should I take them down also? Is it ok to go a little bit more inner then a bar.
3. Is Pully incline flies ok? I did that today and it didn't hurt my shoulders at all. Or should I just be safe and give that 2 weeks also.


Thanks again for all of your help I am going to do the scapular stablilzer work for the rest of my life.

a) use full ROM (unless painful)

b) Elbows need to be tucked, and hands can be turned slightly towards each other. Don't let the elbows flare out and bring the DBs way out to the side.

c) better safe than sorry

d) why bother doing flyes anyway?

patrick