Shoulder impingement and pressing exercises...

[SteakWellDonePls]

So I've had it for a couple years now but was still able to lift (obviously due to years of bad form as a teen). Recently it got a little worse. To the point where I can't bench heavy anymore or do heavy shoulder pressing. Some days I can only do really light weight so I've been sticking with cable flys and push ups. Those I can still do.

Went to the doctor and got X-rays, MRI and they injected my shoulder with some cortisol/lidocaine (if I remember correctly) that worked for about a month as far as taking pain away but now it's back and I can get another shot every 3-4 months but that's about it.

Doctor said to just be careful with heavy weights unless I want to go the surgery route in a couple years.

So is that it? Am I just done with all pressing movements? No more benching?!

Anybody have experience with this and tips?
Also yes my shoulders seem to take over in almost every excercise I do. I try hard to not engage them. So I guess they are over worked to the point where they're tapped out but I do try to not use them.


Thanks in advance brothers

 

[franchise24]

Take this with a grain of salt. If you're young get the surgery. You'll recover and if you rehab and and then start lifting again. Make sure to continue to work on shoulder mobility. Prehab exercises.

I had surgery on my right shoulder torn rotator when I was 36. Shoulder is stronger now than it ever was. I'm pretty consistent with my stretching and internal external rotations, shoulder dislocations with a band. Band pull aparts.

 

[Ironlord]

Take this with a grain of salt. If you're young get the surgery. You'll recover and if you rehab and and then start lifting again. Make sure to continue to work on shoulder mobility. Prehab exercises.

I had surgery on my right shoulder torn rotator when I was 36. Shoulder is stronger now than it ever was. I'm pretty consistent with my stretching and internal external rotations, shoulder dislocations with a band. Band pull aparts.

This.
Also try pre-exhausting your rear delts before pressing. Surprisingly if you kill your rear delts prior to pressing, your chest will get fried. (think I got this from Meadows or Thibideau)
Shoulders taking over sometimes relates to grip width, elbow flare and weakness in the chest or tri's.
You can also try DB instead of BB because you aren't locked into a specific bar path.. I know that's what I've had to do in the past.

But like @franchise24 says, spend the time warming up the rotators, stretching, etc. After 3 pec tears I've learned my lesson...

 

[notanothersnake]

You need to start doing shoulder external rotation exercises religiously. They hold the humerus in the joint capsule better and deter impingement and dislocation. If u don't know wat they are, Google them. I do mine on my side with a 15-20lb DB. Sets of 15-30. Keep that elbow tucked

 

[SteakWellDonePls]

Take this with a grain of salt. If you're young get the surgery. You'll recover and if you rehab and and then start lifting again. Make sure to continue to work on shoulder mobility. Prehab exercises.

I had surgery on my right shoulder torn rotator when I was 36. Shoulder is stronger now than it ever was. I'm pretty consistent with my stretching and internal external rotations, shoulder dislocations with a band. Band pull aparts.

I understand what you're saying. I'm 26 and I've thought about doing the surgery but man that whole time off of lifting post surgery will probably kill me mentally. I'm already extremely self conscience about my physique. As soon as I start bulking I always go crazy about fat gain. So I could only imagine how not lifting at all will make me feel.

I understand that what matters is the bigger picture but man. For now I will stay clear of pressing exercises for a while and start all the stretching and mobility exercises for my shoulder and see how well it goes.

You guys think I'll lose much mass in my chest or delts by cutting out heavy pressing exercises? I can still do flys and push ups and lightweight pressing.

 

[pitbull]

warm up and stretches are the most important. It can not be stressed enough. I would also only use dumbells, start off with palms facing inwards to help relieve pressure. I would also second pre exhausting to help with building muscle with lighter weights

 

[CuriousGeorge247]

There are some different lifting techniques you can employ as well. AthleneX on you tube is a physical therapist/trainer and has a video on ways to alternate your technique if you want to go check it out.

 

[Xlgx]

Another great YouTube channel for stuff like this is : smashwerx

 

[Nemesis RR]

Try stretching with a rubber band, shoulder rotation exercises, and a good sports rehab place.

 

[S.A.M.]

I find not going full range of motion helps. Don't really feel much discomfort if I stop at around 90 degree (for bench press) instead of all the way down to chest. And I keep my elbows down towards my side a bit.