Shoulder injuries and Bench Press

[guyzcool]

October 14th, 2014, was a dreary and sad day for me. It was the day I had a surgery thay would change my life even to this day.... ok, screw this story telling I'm coming straight to the point. I was diagnosed with MDI (Multi directional instability), this was due to a genetically "flat" labrum in my left shoulder. This was in 2013, and in september of 2014 after having many shoulder issues (pain is the big one) I decided to book my surgery. Going in my surgeon thought it would be a fast procedure (under 30 minutes) to tighten my shoulder up from the MDI. When he got in there he found I had a through and through tear in both my labrum and rotator cuff, I had a pinched nerve under my pectoral minor, bursitis at the head of humorous and in the socket, I also had a separated A.C joint. After a 3 hour procedure I sat coming out of anesthesia with 8 (that or 6) anchors in my newly repaired labrum, a fixes rotator cuff, and all of the brusistis removed. I had a long 8 month in P.t, and now I get to how it still affects me. So, bench press is the one and only thing that bothers me. I have "strong" pecks, I can do push-ups in sets of 50, and use a fly machine (this does bother my shoulder), but I cannot bench more than 180 due to pain in my shoulder. So im asking you guys how you weigh in, if you have experience, and if you have any tips to increase my bench w/out pain. I can say if I do a suicide grip when I bench I feel less pain...

 

[guyzcool]

October 14th, 2014, was a dreary and sad day for me. It was the day I had a surgery thay would change my life even to this day.... ok, screw this story telling I'm coming straight to the point. I was diagnosed with MDI (Multi directional instability), this was due to a genetically "flat" labrum in my left shoulder. This was in 2013, and in september of 2014 after having many shoulder issues (pain is the big one) I decided to book my surgery. Going in my surgeon thought it would be a fast procedure (under 30 minutes) to tighten my shoulder up from the MDI. When he got in there he found I had a through and through tear in both my labrum and rotator cuff, I had a pinched nerve under my pectoral minor, bursitis at the head of humorous and in the socket, I also had a separated A.C joint. After a 3 hour procedure I sat coming out of anesthesia with 8 (that or 6) anchors in my newly repaired labrum, a fixes rotator cuff, and all of the brusistis removed. I had a long 8 month in P.t, and now I get to how it still affects me. So, bench press is the one and only thing that bothers me. I have "strong" pecks, I can do push-ups in sets of 50, and use a fly machine (this does bother my shoulder), but I cannot bench more than 180 due to pain in my shoulder. So im asking you guys how you weigh in, if you have experience, and if you have any tips to increase my bench w/out pain. I can say if I do a suicide grip when I bench I feel less pain...

Sorry for the long message.

 

[Perrin Aybara]

Close grip, reverse grip and neutral grip using a Swiss bar would all be worth trying.

 

[Sector51]

I go light with higher reps as much as my shoulder can stand, along with stretching prior to lifting.

 

[weighted chinup]

What kind of prognosis did your surgeon give you regarding your procedure? How long did he say it would take to return to 100%?

Get in with a sport-specific physiotherapist, tell them what you want restore for your sport and what surgeries you had.

Don't give up, your situation is really not that bad considering the extent of your surgery. Don't rush anything though...

 

[guyzcool]

Close grip, reverse grip and neutral grip using a Swiss bar would all be worth trying.

Swiss bar? I normally bench press with suicide grip (with my thumb not wrapped around the bar).

 

[guyzcool]

What kind of prognosis did your surgeon give you regarding your procedure? How long did he say it would take to return to 100%?

Get in with a sport-specific physiotherapist, tell them what you want restore for your sport and what surgeries you had.

Aside from that, just be patient and continue doing your prescribed stretches and even the old work your physio had you doing. Can never do too much.

I was told by my P.T that 1 year and I'd be to 100%. I'm actually stronger now than I was presurgery wise, I never really touched bench.

 

[guyzcool]

What kind of prognosis did your surgeon give you regarding your procedure? How long did he say it would take to return to 100%?

Get in with a sport-specific physiotherapist, tell them what you want restore for your sport and what surgeries you had.

Don't give up, your situation is really not that bad considering the extent of your surgery. Don't rush anything though, that's a lot of surgery...

I always do my excersices to warm up my shoulder and rotator cuff before my workouts, shoulder etc.

 

[guyzcool]

I notice that if I start with bench it hurts my shoulder and will ruin my workout. If I bench as my last 3 sets of my workout it doesn't hurt as much because I'm warm. But also more fatigued!

 

[Perrin Aybara]

Swiss bar? I normally bench press with suicide grip (with my thumb not wrapped around the bar).

 

[Leancuisine]

Dumbbells?

 

[guyzcool]

Dumbbells?

I do do some sets with dumbbells, but it doesn't give you the same feel. I know I prefer to go as wide as possible to get as much chest involvement as possible.

 

[Leancuisine]

I do do some sets with dumbbells, but it doesn't give you the same feel. I know I prefer to go as wide as possible to get as much chest involvement as possible.

Really?? I was felt bringing my grip in closer taxed my boobies a whole lot more. I do a decently narrow grip bench. No shoulder pain or anything for me, BUT I have never had shoulder surgery or even a fraction of the issues you had.

It sucks but.... you might need to put bench on the bench
No one ever choked and died from swallowing their own pride.... but your shoulder might get way jacked up with continuous bench. Be careful my man!!

 

[guyzcool]

Really?? I was felt bringing my grip in closer taxed my boobies a whole lot more. I do a decently narrow grip bench. No shoulder pain or anything for me, BUT I have never had shoulder surgery or even a fraction of the issues you had.

It sucks but.... you might need to put bench on the bench
No one ever choked and died from swallowing their own pride.... but your shoulder might get way jacked up with continuous bench. Be careful my man!!

I know when I've over done it, because it hurts for 2 days . But it would probably be in my best interest to look at chest alternatives. I always like the idea of benching, and that's how you show off to your friends. No-one ask how much you can deadlift, they always ask how much you can bench.

 

[Leancuisine]

I know when I've over done it, because it hurts for 2 days . But it would probably be in my best interest to look at chest alternatives. I always like the idea of benching, and that's how you show off to your friends. No-one ask how much you can deadlift, they always ask how much you can bench.

Damn brother just saw your age.
Definitely lay off the bench. Let your shoulders come full circle man.

 

[guyzcool]

Damn brother just saw your age.
Definitely lay off the bench. Let your shoulders come full circle man.

I don't even think, based on what my mri's showed and my surgeon said, that my injury was preventable. It was kinda inevitable. I guess we must play the hand were given. I was given a bunk shoulder

 

[Leancuisine]

I don't even think, based on what my mri's showed and my surgeon said, that my injury was preventable. It was kinda inevitable. I guess we must play the hand were given. I was given a bunk shoulder

Doesn't mean its gotta be bunk forever

 

[guyzcool]

Doesn't mean its gotta be bunk forever

The good thing is that I won't ever have to go back and get my anchors removed, they are always there. As long as I don't reinjure it, it should get better. But a lot of people don't get back to 100%, I'd say I am for sure at 100%, but progress is much slower. I was smart and took my P.T serious and slow. When I was speaking to my P.T he told me that it was the most crucial part. That even people who tear their acl can walk without a limp of you take your P.T serious! So it's important man.

 

[Sector51]

The good thing is that I won't ever have to go back and get my anchors removed, they are always there. As long as I don't reinjure it, it should get better. But a lot of people don't get back to 100%, I'd say I am for sure at 100%, but progress is much slower. I was smart and took my P.T serious and slow. When I was speaking to my P.T he told me that it was the most crucial part. That even people who tear their acl can walk without a limp of you take your P.T serious! So it's important man.

Good way to go about it as it is still possible to re-tear that muscle and it might be then at the point of no return. Go light and do as many reps as you can and that works for me too.

 

[Big_paul]

October 14th, 2014, was a dreary and sad day for me. It was the day I had a surgery thay would change my life even to this day.... ok, screw this story telling I'm coming straight to the point. I was diagnosed with MDI (Multi directional instability), this was due to a genetically "flat" labrum in my left shoulder. This was in 2013, and in september of 2014 after having many shoulder issues (pain is the big one) I decided to book my surgery. Going in my surgeon thought it would be a fast procedure (under 30 minutes) to tighten my shoulder up from the MDI. When he got in there he found I had a through and through tear in both my labrum and rotator cuff, I had a pinched nerve under my pectoral minor, bursitis at the head of humorous and in the socket, I also had a separated A.C joint. After a 3 hour procedure I sat coming out of anesthesia with 8 (that or 6) anchors in my newly repaired labrum, a fixes rotator cuff, and all of the brusistis removed. I had a long 8 month in P.t, and now I get to how it still affects me. So, bench press is the one and only thing that bothers me. I have "strong" pecks, I can do push-ups in sets of 50, and use a fly machine (this does bother my shoulder), but I cannot bench more than 180 due to pain in my shoulder. So im asking you guys how you weigh in, if you have experience, and if you have any tips to increase my bench w/out pain. I can say if I do a suicide grip when I bench I feel less pain...

I have been using hammer strength chest presses while rehabing my right shoulder the last 2 months. I'm not losing any deveopment. I have very little pain using them.

Best plan would be to work with your doc. If you are still having pain ask why you are not 100%.