Shoulder pain mid first cycle

[LunchMoney31]

a few months ago i noticed a slight pain in my left shoulder while doing flat bench. I changed up my routine and started performing incline first and laid off flat bench for about a month. The pain went away and i was able to flat bench after performing incline without any pain. Last week the pain came back and tonight i couldn't do any real weight on the incline or without pain. As a matter of fact I wasn't able to do any type of benching movements at all which fucked up my whole workout. I'm on a push pull legs split. The only thing i could do without any pain was triceps and some dbell shoulder laterals. As much as i know I may need to take a break from chest, shoulder exercises, i'm 5 weeks into my first test e cycle and it sucks not being able to bench or perform shoulder presses. What could i do to substitute in the meantime? My gym only has dbells up to 100pds so I'm not able to do heavy dbell presses either.

 

[T_verde77]

I would try to do variations of flys and see how that feels for now.

What angle are your arms at to you side when doing the flat bench and incline? I usually keep my arms at a 45-55 degree angle from my side. I use to have this problem. It definitely helps.

Also do you perform any sort of over head work outside of the gym?

 

[LunchMoney31]

I would try to do variations of flys and see how that feels for now.

What angle are your arms at to you side when doing the flat bench and incline? I usually keep my arms at a 45-55 degree angle from my side. I use to have this problem. It definitely helps.

Also do you perform any sort of over head work outside of the gym?

I use to bench wide grip elbows flared out about a year ago and changed to tucking my elbows in. I've been pretty good about tucking my elbows for the last year, so i wouldn't think thats the issue. I don't do any sort of over head work. Prior military, but never had a history of shoulder problems while i was in

 

[T_verde77]

Maybe you're going too deep...on the the workouts I mean lol. I don't have much other than that and I keep my chest day as far away from shoulder day as possible. Just be careful. shoulder injury is a bitch

 

[LunchMoney31]

Lol, I tried staying an inch or two above my chest and that didn't really make a difference either. I know I should probably lay off the bench, but it sucks that i'm mid cycle just when the test is starting to kick in. It wouldn't be a issue if i was off cycle. Guess i'll go see a doc and see if it's something serious. thanks

 

[RodgerThat]

Are you properly warming up before your workouts? Stretching afterwards? Doing dynamic movements to lubricate the joints? Dislocation shoulder exercises to increase flexibility? You say you aren't doing any over head pressing, well that's he number one rehabilitation to a shoulder injury due to musculature imbalance and from quick glance you saying you don't do overhead I'm assuming that's the case or lack of flexibility. Do you do rotator cuff work?

 

[LunchMoney31]

Are you properly warming up before your workouts? Stretching afterwards? Doing dynamic movements to lubricate the joints? Dislocation shoulder exercises to increase flexibility? You say you aren't doing any over head pressing, well that's he number one rehabilitation to a shoulder injury due to musculature imbalance and from quick glance you saying you don't do overhead I'm assuming that's the case or lack of flexibility. Do you do rotator cuff work?

Honestly, I've never really warmed my shoulders up. I've been lifting on and off for about 15 years and old habits die hard i guess. I started stretching the past month, but not any dynamic movements or rotator cuff work, just light shoulder stretches. I try to warm up with lighter weights while progressively going heavier. I'll definitely look into that and see if it helps. I do overhead presses at the gym and my shoulders have never been a problem until the last couple of months. Maybe it's old age catching up with me. I'm 38 by the way

 

[T_verde77]

Like he said if you're not flexible in the shoulder area it could put a lot on extra strain on your shoulders. try stretching with your arms above your head in a doorway for a min 3x a day. Helped me a lot

 

[T_verde77]

Try going to a rub and tug and get them to rub your........shoulder. but seriously though massages are the best and especially in the back part of your arm pits/ tops of your Lats. my pt massaged there all the time and had me doing lots of stretches. I could really go for a Chinese rub and tug

 

[LunchMoney31]

I hadn't been to a rub n tug since my military days in Thailand...lol I'm going to definitely start stretching more and see if that helps.