Shoulder injury during flat bench...

[IrishMonk]

I injured my shoulder last Sat. doing flat bench. My brother says it looked like I was bringing the bar down around my collar bone, and should have been bringing the bar down around the bottom of my pecs.

So anyway... How do I go about working around this ? And how do I avoid it in the future ? Thanks all

 

[MDR]

No way to know what you did, so it's hard to give you advice on how to train around it. Warming up and stretching the shoulders is very important. Using good form and warming up with a lighter set or two will help you avoid injury when Bench Pressing. Good luck.

 

[MaxBiceps]

where is the pain and is there swelling? If shoulder joint like I have just wait for it to heal and no pressing movements. cable flys and light machine/dumbell work if you have to. Can be degenerative joint which is what i got and i truly hope you dont have it cause arthritis is a bitch. Grinding bone on bone. hopefully just a pulled tendon or muscle.

 

[cheappinz]

injury

even if you were bringing the bar down a bit high, it still doesnt' exceeed a 70 degree angle if we were to position you in an upright position....90 being arms out to the front, 180 is up overhead....
I'm a PT by degree, and we learned in school that the shoulder joint "closes down" around 70 degrees.
what does this mean?: the shoulder has the least available unused space at 70 degrees+. ....so if there's going to be an injury, I wouldn't expect it at 30,40,45 degrees, but 70,80,90degrees for sure.

If you are injured, ....is it muscular, tendonous,, etc.... what are your symptoms and how long have they lasted....

 

[lexymarx]

that happens to me too do this do 2 sets or warm up with the empty bar like 20 reps each and them do sets like 15 12 10 8 reps or another way would be doing the pre-exaust movements first and them the compounds do static strech after the workout shoulders and chest strech.

 

[TooOld]

Quit doing flat bench or at least don't do them often. They are hard on shoulders and RC for some people myself included. I use DB's flat, & declines with a bar with no shoulder issues.

 

[Big Dawg]

Form is very important in flat bench. Like I posted before most shoulder injuries happen from benching not doing shoulders. When you look at your form it includes, hand placement on the bar, where your elbows are when you bring the weight down(elbows out, elbows in) as well as where it hits your chest. When lowereing it you do want to be mid nipple line or lower, the higher you are the more stress on your shoulders. Stay away from flat bench for awhile and do dumbell presses, but when you do them have your palms face each other, rather then having them faceing your feet when you press the weight. This will take alot of the stress off your shoulders.

 

[Rattbones]

you can also do rotater cup exc to warm up before any chest or shoulder work

 

[IrishMonk]

If you are injured, ....is it muscular, tendonous,, etc.... what are your symptoms and how long have they lasted....

Yes, it does seem to be muscular... only hurts if I get on the bench and even slightly press up. going on a week now...

 

[Merkaba]

Most people I've seen don't know how to bench either. They figure its just lay down and press up. But there's alot that can go wrong and most people want to "shoulder" the weight up instead of pressing it. Like pushups. Too wide and high usually.