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Old 11-28-2010, 04:16 PM   #1
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Looking for advice on warming up shoulders, primarily before benching. Felt a slight tweak in my front left delt yesterday during semi-light benching. Not sure if it's bad form, lack of warm ups, or both. Left shoulder is yelling at me today. Very frustrating. From what I've read it sounds like a common problem.
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Old 11-28-2010, 04:44 PM   #2
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What is your current warmup structure (including weight and reps), and what does your first working set look like?
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Old 11-28-2010, 04:50 PM   #3
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Originally Posted by BendtheBar View Post
What is your current warmup structure (including weight and reps), and what does your first working set look like?
This^ do you try and bench super big on your first sets without being fully warm?
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Old 11-28-2010, 05:19 PM   #4
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Started out this way...

95*10
135*5
155*5
175*3 ---> tweaked shoulder here
180*1
135*5


I do nothing before hand as far as warming up though.
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Old 11-28-2010, 05:29 PM   #5
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Quote:
Originally Posted by NTO View Post
Started out this way...

95*10
135*5
155*5
175*3 ---> tweaked shoulder here
180*1
135*5


I do nothing before hand as far as warming up though.
The warmup looks solid. If 135 is your first working set, ala Wendler's, I might suggest a few more warmup sets:

Bar x 15
Bar x 15
95 x 10
135 x 1

...My suggestion probably isn't going to make too much of a difference though. But it's worth a shot.

In the past I often tweaked my shoulders:

A) If my form was off.
B) If I was doing too much pressing volume each week.

I think it wouldn't hurt to look at your form. And the first question I usually ask is to you press with your arms out about 90 degrees?
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Old 11-28-2010, 05:41 PM   #6
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A) If my form was off.
Pretty sure this is my main problem.

Quote:
Originally Posted by BendtheBar View Post
...you press with your arms out about 90 degrees?
Forgive my stupidity. Not sure what you mean here?
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Old 11-28-2010, 06:01 PM   #7
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Forgive my stupidity. Not sure what you mean here?
if you looked at yourself from above while benching would your elbows be perpendicular to your body or are they tucked closer into your sides
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Old 11-28-2010, 06:10 PM   #8
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perpendicular to my body
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Old 11-28-2010, 06:30 PM   #9
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perpendicular to my body
That's most likely a major contributor. That will put a ton of unnecessary strain on the shoulders.

Check out the video in this thread, and my video below it:

http://muscleandbrawn.com/forums/pow...s.html#post525

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Old 11-28-2010, 06:45 PM   #10
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