Flat Bench- Tweaked Shoulder

[Crystal234]

I've been having pain in my right shoulder on and off for the past couple months and just realized yesterday that it happens after I bench. I try to not flare out my elbows or go past 90 degrees when coming down, but I still end up with a tweaked shoulder after my sets.

Is there anything I can do to fix this or am I better off avoiding the flat bench?

 

[fastasf]

I've been having pain in my right shoulder on and off for the past couple months and just realized yesterday that it happens after I bench. I try to not flare out my elbows or go past 90 degrees when coming down, but I still end up with a tweaked shoulder after my sets.

Is there anything I can do to fix this or am I better off avoiding the flat bench?

I have the exact same issue. I thought it was rotator cuff at first. I had MRI and shoulder exam. Come to find out, it's my bicep tendon. Doc says I have bicep tendinitis. I've begun icing it daily and it has made a world of difference.

 

[Perrin Aybara]

Bringing the bar down too high on the chest is a pretty common cause of shoulder pain. You can test this by chalking the bar and wearing black, video, someone else watching, however you need to. If you're too high then make adjustments.

Bringing grip in closer can help with tucking elbows. Beyond that reverse grip or Swiss bar benching might be an option.

Of course thorough warming up is always a good idea, too.

 

[Crystal234]

I have the exact same issue. I thought it was rotator cuff at first. I had MRI and shoulder exam. Come to find out, it's my bicep tendon. Doc says I have bicep tendinitis. I've begun icing it daily and it has made a world of difference.

I'll take bicep tendonitis over rotator cuff issues!

 

[Crystal234]

Bringing the bar down too high on the chest is a pretty common cause of shoulder pain. You can test this by chalking the bar and wearing black, video, someone else watching, however you need to. If you're too high then make adjustments.

Bringing grip in closer can help with tucking elbows. Beyond that reverse grip or Swiss bar benching might be an option.

Of course thorough warming up is always a good idea, too.

Ahh, you may be onto something. I do have the tendency to bring the bar high up on my chest. I noticed that it goes higher the more I get tired. Will try this adjustment. Thank you!

 

[gr8whitetrukker]

I have calcium deposits in both shoulders. I forget the term...I have it due to overuse not old age commonly found in the elderly. No one knows why calcium deposits form on the tendons but it's extremely painful when they go in to reabsorption mode. The body metabolizing the crystals in the deposit itself. Why is this important? Because if I don't warm up properly I seem to go in to reabsorption mode. Which lays me out for weeks. Happened a couple times till I smartened up and did a good warm up and stretching routine before benching. What do I do?
1 take a small plate say 5 lb's put your arm at 90° like your taking an oath and rotate that plate in your hand up and down. Rotating at the shoulder only. Do it till it burns
2 lateral raises real light real high reps before my benching session. Continue warming up till it burns
3 I put my arms behind my lower back. Hold hands and pull the arms back while pushing the shoulders out. A good stretch for the joints and tendons

That's what I do every time and stretch between sets. Keeps me pain free which means more gains less down time. Hope that helps

 

[Crystal234]

I have calcium deposits in both shoulders. I forget the term...I have it due to overuse not old age commonly found in the elderly. No one knows why calcium deposits form on the tendons but it's extremely painful when they go in to reabsorption mode. The body metabolizing the crystals in the deposit itself. Why is this important? Because if I don't warm up properly I seem to go in to reabsorption mode. Which lays me out for weeks. Happened a couple times till I smartened up and did a good warm up and stretching routine before benching. What do I do?
1 take a small plate say 5 lb's put your arm at 90° like your taking an oath and rotate that plate in your hand up and down. Rotating at the shoulder only. Do it till it burns
2 lateral raises real light real high reps before my benching session. Continue warming up till it burns
3 I put my arms behind my lower back. Hold hands and pull the arms back while pushing the shoulders out. A good stretch for the joints and tendons

That's what I do every time and stretch between sets. Keeps me pain free which means more gains less down time. Hope that helps

Oops, your post just made me realize that I haven't been warming up my shoulders like I normally do. I typically do body part splits and was good about warming up, but I guess I forgot about doing it ever since I switched to doing full-body workouts recently. Once I get going in my workouts, I'm full-on beastmode and warming up shoulders is the last thing on my mind!

Hopefully, I'll be pain-free once I start warming up again and making sure not to bring the bar down too high on the chest. Thanks so much for your input!

 

[RodgerThat]

When you say go past 90' coming down do you mean you aren't touching the bar down to your chest? Also warming up shoulders and doing dislocation exercises before bench will help a lot with any pitching of sorts

 

[Crystal234]

When you say go past 90' coming down do you mean you aren't touching the bar down to your chest? Also warming up shoulders and doing dislocation exercises before bench will help a lot with any pitching of sorts

Yes. I typically touch the bar to my chest, but someone told me to try to keep it maybe a couple inches away instead. I try, but out of habit it ends up touching my chest. I feel like I'm cheating if I don't.

 

[RodgerThat]

Yes. I typically touch the bar to my chest, but someone told me to try to keep it maybe a couple inches away instead. I try, but out of habit it ends up touching my chest. I feel like I'm cheating if I don't.

Not only are you cheating but you are putting yourself at risk for shoulder injuries. Of the chest pause reps are something to use when breaking through a pleateau of you have a sticking point and are at a very advanced level other then that all it does is make your shoulders take 100% of the deceleration forces and acceleration force in a less then optimal position for them therfor putting yourself at risk for tears. Always touch your chest or use a training block if doing less then full ROM. Also kick whoever told you not to touch your chest square in the sack as I hate people who give advice that could injure someone

 

[Crystal234]

Not only are you cheating but you are putting yourself at risk for shoulder injuries. Of the chest pause reps are something to use when breaking through a pleateau of you have a sticking point and are at a very advanced level other then that all it does is make your shoulders take 100% of the deceleration forces and acceleration force in a less then optimal position for them therfor putting yourself at risk for tears. Always touch your chest or use a training block if doing less then full ROM. Also kick whoever told you not to touch your chest square in the sack as I hate people who give advice that could injure someone

Good to know! I did make a few attempts to not touch my chest yesterday but besides feeling like I was a cheater, the lifts felt more difficult. Now it makes sense.

I give you permission to kick my hubby for me. Lol! He's pretty knowledgeable when it comes to lifting, but obviously not enough.

 

[RodgerThat]

Good to know! I did make a few attempts to not touch my chest yesterday but besides feeling like I was a cheater, the lifts felt more difficult. Now it makes sense.

I give you permission to kick my hubby for me. Lol! He's pretty knowledgeable when it comes to lifting, but obviously not enough.

Awkward if I knew it was your hubby I could have worded it better but ya let him no that's no beuno .

 

[Crystal234]

Awkward if I knew it was your hubby I could have worded it better but ya let him no that's no beuno .

Hahaha, no worries. I was cracking up when I read your response and a little hesitant to post that it was him. Doh!

 

[wedorecover]

Been having the same problem happen to me today

 

[Trapmonster]

I stay away from flat bench just use incline and decline. But like it was mentioned before, warm up prior and keep the bar down at your nipple level or slightly below that with your elbow tucked slightly in. And tendinitis can be really bad. I had a flare up 2 days ago and let me tell you, that pulsation, inflammation, and hot to the touch sensation felt worse than when I broke my hand in half, fractured my knuckle and dislocated both my shoulders at the same time. (I've had all those injuries before, I'm sort of like Frankenstein)

 

[Crystal234]

I stay away from flat bench just use incline and decline. But like it was mentioned before, warm up prior and keep the bar down at your nipple level or slightly below that with your elbow tucked slightly in. And tendinitis can be really bad. I had a flare up 2 days ago and let me tell you, that pulsation, inflammation, and hot to the touch sensation felt worse than when I broke my hand in half, fractured my knuckle and dislocated both my shoulders at the same time. (I've had all those injuries before, I'm sort of like Frankenstein)

Ouch! Do you stay away from flat bench because of shoulder issues too?

I'm benching tomorrow and will be warming up really well and trying to keep the bar lower on my chest. I have a feeling that things will go well once I correct my form. Well, that's what I'm hoping for.

 

[Trapmonster]

Ouch! Do you stay away from flat bench because of shoulder issues too?

I'm benching tomorrow and will be warming up really well and trying to keep the bar lower on my chest. I have a feeling that things will go well once I correct my form. Well, that's what I'm hoping for.

I have shoulder issues due to my three dislocations (2 on right shoulder) but I mainly stay away because of all the horro stories I hear from bbers that end up with rotator cuff problems. Either way, I feel like incline and decline do the same as flat bench except instead of targeting your entire chest, you focus on top half and bottom half. My chest doesn't look any different from someone who focuses on flat bench. I just make sure I switch up starting on the decline for a few weeks then starting on incline for a few weeks on chest days

 

[Crystal234]

I like doing decline since I can push more weight than the flat bench, but I'm scared to try the incline. Lol

 

[Trapmonster]

I like doing decline since I can push more weight than the flat bench, but I'm scared to try the incline. Lol

It's all about the angle the fluid natural mechanical movement. If something feels strained or hurts, focus on tweaking your form

Edit: incline is fun but you won't be able to push as much, it also actuate your shoulders so you have to be very aware with proper form to avoid injury

 

[gr8whitetrukker]

Rotator cuff injuries come on flat bench because the lifter isn't doing his proactive part in shoulder protection. Take a page from powerlifters. Pinch your damn traps together. That automatically moves your shoulders to a rear ward position of strength. If your traps are tight you will have a harder time unracking the weight yourself. Get tight stay tight. Thank me later

PS decline bench is the most useless fucking exercise in the entire gym