Arms hurt during Bench Press

[Ozzy619]

Lately any type of press movement with a moderate amount of weight has been killing the backs of my arms, to the point of me doing a different workout. Its not in the triceps but feels deeper, almost like the bone. I notice it for push ups, bench press or any other type of press movement. It happens on the top portion of the lift when my arms are extended out. I do not lock my arms on any press workout, unless doing triceps and my form is good.

Do I need to work on my triceps more? Take a week off chest to let heal? Anyone else experience this? It makes me hate chest day now.

 

[brutus79]

Hurts where the delt ends and the triceps begins in the center of your arm and aches after heavy work?

 

[Ozzy619]

Hurts where the delt ends and the triceps begins in the center of your arm and aches after heavy work?

Yes, it hurts for up to 30 mins post work out and that sounds about right where it hurts, but only the back part and feels deep. The muscles dont burn or anything.

 

[brutus79]

Yes, it hurts for up to 30 mins post work out and that sounds about right where it hurts, but only the back part and feels deep. The muscles dont burn or anything.

I had the same shit... ortho said it was displaced pain from rotator cuff issues. Cortisone covered it up for a while but pain came back worse than ever.

I stopped heavy benching for six months.
I stopped using barbell to bench for even longer.
Dumbbells only with STRICT attention paid to pushing my shoulder blades together/keeping full scapular retraction during presses.
When I eased back into BB bench I moved hands closer together... my grip was far too wide and caused a lot of the stress. Still maintained shoulder blade compressed together.
I ran pharm gh but it is debatable how much it contributed.
I mostly had to rebuild my bench from the ground up... ego deflating and took a while. Feel great now.

 

[Ozzy619]

Its to the point where I can get a chest pump and really

I had the same shit... ortho said it was displaced pain from rotator cuff issues. Cortisone covered it up for a while but pain came back worse than ever.

I stopped heavy benching for six months.
I stopped using barbell to bench for even longer.
Dumbbells only with STRICT attention paid to pushing my shoulder blades together/keeping full scapular retraction during presses.
When I eased back into BB bench I moved hands closer together... my grip was far too wide and caused a lot of the stress. Still maintained shoulder blade compressed together.
I ran pharm gh but it is debatable how much it contributed.
I mostly had to rebuild my bench from the ground up... ego deflating and took a while. Feel great now.

You hit a lot of good points. I do a wide grip, much more than shoulder width. I also notice if I allow my form to slack it hurts a lot more. I did have shoulder issues awhile back from flaring my arms, it still keeps me away from incline. And the last couple of weeks my bench went from 245 to 295 so adding alot more stress.

My goal was to get my bench to 315 but Ill switch to dumbells, a lighter weight and focus more on form. Thanks for the input, it connected alot of dots.

 

[Ozzy619]

I had the same shit... ortho said it was displaced pain from rotator cuff issues. Cortisone covered it up for a while but pain came back worse than ever.

I stopped heavy benching for six months.
I stopped using barbell to bench for even longer.
Dumbbells only with STRICT attention paid to pushing my shoulder blades together/keeping full scapular retraction during presses.
When I eased back into BB bench I moved hands closer together... my grip was far too wide and caused a lot of the stress. Still maintained shoulder blade compressed together.
I ran pharm gh but it is debatable how much it contributed.
I mostly had to rebuild my bench from the ground up... ego deflating and took a while. Feel great now.

Cool that you were able to get over it, it will be an ego buster for me but I cant stand chest days anymore. At least I can focus on my legs now.

 

[brutus79]

Cool that you were able to get over it, it will be an ego buster for me but I cant stand chest days anymore. At least I can focus on my legs now.

Hit back twice a week too. I was concentrating so much on pumping my bench numbers up I was not hitting back anywhere near as hard as chest... partial impingement type issues as well I am sure... I have wide shoulders and wide grip bench felt right but I paid the price when my bench went north of 300. Closer grip and clenching shoulder blades engages my chest and tries like it should.

You will be Throwing around 315 before you know it dude... just focus on the long run for a 500 bench and get that form down and take. The. Time to heal

 

[Ozzy619]

Hit back twice a week too. I was concentrating so much on pumping my bench numbers up I was not hitting back anywhere near as hard as chest... partial impingement type issues as well I am sure... I have wide shoulders and wide grip bench felt right but I paid the price when my bench went north of 300. Closer grip and clenching shoulder blades engages my chest and tries like it should.

You will be Throwing around 315 before you know it dude... just focus on the long run for a 500 bench and get that form down and take. The. Time to heal

Youre right, I dont focus on back enough at all. I was very caught up on benching 315. Ill start clenching my shoulder blades too, thats something I have to be mindful of and something I dont really do. I looked all over the internet and couldnt find any info at all. I shoud have posted this earlier. Good looking out Brutus, I think you figured it out.

 

[Notits]

Lots of similar issues here, had to take things down a notch like @brutus79 mentioned.
When finally going back to a barbell I went to decline instead of flat, seemed to almost exempt my shoulders from the lift. Lengthy warm up and aggressively stretching my shoulders every day.
I could never get solid development until I focused on a very tight back and shoulder blades. Since then I have put real size on and weight that i'm actually bench pressing and not just fighting to keep from decapitating me. Not to mention i'm almost pain free.

 

[hotdog23]

Haven't Barbell benched for like 7 months... Sux but is what it is. Nursing shoulder back to health now.. Again. Take care of those shoulders ozzy, cause once you really screw them up - ur gonna be pissed. Like Nottis an Brutus said It may be a imbalance/ flexibility issue.

Subscapularis, teres major/minor, supraspinatus - look up the strengthing and stretching for each. Strengthen scapular retraction... Once u get a routine u can do it in 20 mins 3-4x week. Stretch primary movers too (bi, tri, pec, lat, delts)

Wouldn't wish shoulder issues on anybody lol really holding back my potential. Good luck homie

 

[Notits]

This does not specifically relate to arm pain, and it may not be the answer to any of your problems however I can't tell you in words how much better my shoulders feel and perform after 10 days of these twice per day.

http://www.intensemuscle.com/showthread.php?t=6997