Delt Tightness

[Ak_88]

Hi guys.

For the last two weeks during benching movements i've been getting some uncomfortable tightness in my right ant. delt. It's occuring at the bottom of each lift - towards the end of eccentric movement and the beginning of concentric movement (i.e from the last phase of downward motion and the opposite in upward motion).

It hasn't really affected my working weights, although the discomfort is there in all sets, including warm ups.

I'm not getting any pain in my left delt, nor when i do any other pressing exercises (of which i do - Machine shoulder press, seated behind the neck press and tricep dips). The benching exercises i'm doing are flat & incline db, and flat BB.

Could it just be a strain from overuse or is it likely to be more acute?

Thanks

 

[UFC rocks]

when you said that it hurts even in your warm ups sets, i thought wow that could be quiet serious. but then you said it doesnt hurt when you do behind the neck press and dips, those are two exercise which people offen find hard on there shoulders, but it doesnt hurt you, so i am confused and have no idea, maybe one of the more experienced and more knowledgeable guys would help you out.

but i do have some advice for you, stop doing the behind the neck presses. i used to do them too and after talking to the people on this site i got told to stop doing them. they are really bad for the shoulders, and most of the people on this site, know exactly what they are talking about, so i trusted them and just did them to the front. just do normally shoulder press, your shoulders will thank you in the long run.

 

[Gazhole]

Does the pain last untill after you're done working out?

Try doing a general warmup like dynamic stretching before anything else. Cowpimp wrote a great stickied thread on it, go take a look.

If it's really bothering you take a little time off so it can sort itself out. Dont underestimate the benefits of regular stretching (static and dynamic) and flexibility work either.

It might not help this situation too much, but id hate to know how many injuries i would have had if i didnt warmup and warmdown every session.

 

[Elson]

Your form might be the problem. Just keep it in check to be safe

 

[Ak_88]

Having spoken to some other folks on other boards i visit - the problem was diagnosed (albeit an internet diagnosis!) as what feels like a rotator cuff strain.

Internal rotation and adduction movements cause discomfort, although 4 days since the initial sensations and it's improving in terms of pain-free mobility.

I've knocked BTN press on the head for good and am taking 2 weeks out of training as i keep getting little niggles here and there, so seems best to rest and recover for now

Thanks for the responses.

 

[eddieod]

was gonna say rotator cuff mate iv got the same problem and it rears its ugly head every now and then. i stay well away from the flat bench altogether now as every time i tried it again back it came. even incline on the smith machine starts that awkward feeling but i find a few sets of light db front raises really helps before any pec workout. good luck

 

[NFOMan]

I know the pain

Man, I went through an agonizing year of shoulder, arm, bicep, and wrist pain -- bottom line -- diagnosed as rotator cuff damage.

Since I was into body building as a youth (I'm not so youthful as before), I got back into the track I did before , and started a concentrated weight training program around chest, arms, shoulder, and back work.

Man, it worked. It was hell, for 6 months, I have to say. But, continuing with progressive cable extensions, trap shrugs, military presses, and various exercises associated with the rotator cuff, I'm happy to say that all pain has gone away. I'm now looking forward to more goals than I ever thought I'd be able to do.

Good luck, man -- I know where you've been.