It hurts wrong!or so I think

[maltesecorsair]

Hello
Bench presses are supposed to act on the chest right?Why is it that my shoulders are what hurts?What could I be doing wrong?Could someone please give some guidelines/advise?Same with exercises for the back too

 

[Hoglander]

Cancer!!!!!!!!!!!!!!!!!!

Just kidding, but I think only a doctor can answer that if it's in the joints.

 

[danzik17]

I'm guessing you're fairly new at lifting (correct me if I'm wrong) so if you're experiencing soreness in the shoulders the day after doing bench, that's probably normal. Shoulders are a pretty big supplementary muscle in the bench press, so they get a pretty good workout.

You should also make sure that you're not holding the bar too far up your chest, that causes the exercise to have more of a focus on the shoulders rather than the chest. I try to keep the bar around the bottom of the pecs when I hit the bottom of each rep, then go straight on up.

 

[Gazhole]

Bench doesnt just hit the chest, it hits the shoulders and triceps too. Its a compound movement.

Try and do the reps with your chest pushed out a bit more if it really bothers you. Other than that, just work on your form: ExRx (Exercise Prescription) on the Net

 

[maltesecorsair]

Cancer?waaaaaaaaa!
Yes, I am completely new to this thingy,but I meant it's my shoulders that hurt while I do bench presses. Isnt it your chest muscles that are supposed to hurt?In fact I dont feel anything on my pecs! Have to increase weight I suppose. Yes, I do hold the bar far up the chest. I'll have to correct that.Bottom of the pecs means above the bottom part of the pecs right?*Not that I have any chest muscles that I can see anyways *
And Gazhole, thanks for that link

 

[Witchblade]

What do you mean 'hurt'? Soreness and pain are different things.

 

[CowPimp]

Is it joint pain or normal muscle soreness?

 

[maltesecorsair]

Oh not joint pain,let me try to explain in my bumbling newbie words. Umm I think I should say "burn" or something?Like,if I am doing something for my biceps near the end of the set I feel the muscle getting really tired out and feels as if it's on fire sorta? It just goes away in a few seconds - I am talking about the same thing for bench presses. I mean, if the presses were hitting my pecs I should feels them getting exhausted right?Instead I feel my shoulders crying for me to stop.So I was wondering what I could be doing wrong that instead of getting that ummm fiery sensation in my chest,I am feeling it on my shoulders.I must be doing something wrong.*I am sorry if I confused all of you yet again-this is the first time I am doing anything physical!!So I really dunno how to express stuff sorry*
If I may add in another teensy question in here, well, I am doing one day on, one day off. So,on the day off, is it ok to go walking/jogging or something? Off means just no weights that day or is it complete break off from anything physical?

 

[MickeyWard]

Yes, I do hold the bar far up the chest. I'll have to correct that.Bottom of the pecs means above the bottom part of the pecs right?

This may sound bad, but when you bring the bar down it should be hitting your chest near your nipples. That might help out your shoulders a little.

 

[CowPimp]

Oh not joint pain,let me try to explain in my bumbling newbie words. Umm I think I should say "burn" or something?Like,if I am doing something for my biceps near the end of the set I feel the muscle getting really tired out and feels as if it's on fire sorta? It just goes away in a few seconds - I am talking about the same thing for bench presses. I mean, if the presses were hitting my pecs I should feels them getting exhausted right?Instead I feel my shoulders crying for me to stop.So I was wondering what I could be doing wrong that instead of getting that ummm fiery sensation in my chest,I am feeling it on my shoulders.I must be doing something wrong.*I am sorry if I confused all of you yet again-this is the first time I am doing anything physical!!So I really dunno how to express stuff sorry*
If I may add in another teensy question in here, well, I am doing one day on, one day off. So,on the day off, is it ok to go walking/jogging or something? Off means just no weights that day or is it complete break off from anything physical?

If you feel like you have trouble activating your chest to the fullest during compound movements, then you can go ahead and do some isolation work for it if needed to achieve the proportion you are after.

 

[Hoglander]

My two cents... what I like.

I like to do the bench in two ways. Like Micky says for lifting max weight, #1. I start that way. Then I like to bring the weight way down and bring the bar to my neck for full range and maximum hurt on the chest muscles, #2. I seem to be the only one that works it this way. It pays off for me in that it thickens my chest at the breast bone on #2. The way I look at it is that if you limit range you limit potential. But hey I know the kids like to lift max weights on bench to be cool. To some that's all that matters. Be careful if you try the neck thing it could be worse than cancer if you mess up.

Works for me.

P.S. I have a very full chest structurally. If you have a sunken type chest things could be different as far as how much chest vs shoulder muscles come into play on the movements, IMHO.

 

[maltesecorsair]

Hi
I'll try it as explained here and see how it feels.
Db flyes are is an isolation exercise isnt it?I suppose using Db for benchpress would still be a compound move?
I am doing lighter weights, I just wish I could get some burn on my chest.Perhaps as I go increasing the weight it eventually will.
And noooo I am not doing the neck thing - not right now anyways . Hmmm maybe my poor chest is too sunken to have any good done to it, I dunno.
*I hope someone would answer the latter question about whether it's really ok to have a walk/jog on off-days*
Thanks to everyone for helping me out so kindly

 

[Hoglander]

First off I'm up to late due to an energy drink.

You might just have to get the shoulders built before you'll feel it in the chest. The same might go for the back. All bodies are not the same. This would not be a bad thing.

This is the simplest answer. Simple answers rule over all others most of the time in the long run no matter what the question is, IMHO.

You might have to post your whole workout plan for the "latter" question but the simple answer would be yes, IMHO.

 

[maltesecorsair]

Hi
Well i tried heavier weights and a wider grip on the BB and it sorta felt slightly nice on the back. But the chest is still not playing nice.As you said, I must need better shoulders.I'll keep going on anyway-maybe I'll get it right sometime.
And am happy with the answers to my questions.Tyvm, everyone