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Old 09-25-2013, 02:52 PM   #11
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Agree on the points others have made.

Shoulder issues have plagued me many times. Things I've focused on are shoulder mobility, rotator cuff exercises, rear delt work, and form. Main thing about my bench form, making sure scapular retraction is engaged on bench and the shoulder joint is in a safe position.
Tucking the elbows and bringing the bar slightly below the nipple line is my personal groove.

Chest fly's are something that I avoid due to them aggravating my shoulder, if I do them it's with a neutral grip, slightly outside shoulder width starting point, and then lowering the weight down like bench and focusing on the pec stretch.

With DB Bench you could try lowering the weights slightly below where you normally would have the BB, pausing for 1-2 seconds and then explode up. Still keeping as much scapular retraction as possible, and tucking the elbows.

On dips an exaggerated forward lean and going farther than 90 degrees can build the chest, but it also aggravates the shoulders. Keeping the chest up will keep the tris in a better position to help take the load off the shoulders, and 90 degrees or slightly before is the angle I shoot for.

Also, BB upright rows hurt my shoulders, while DB did not.

Working around the issue is good, but fixing the main problem is the most important thing.
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Old 09-25-2013, 03:03 PM   #12
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Your problem is probably rotators....due to never working them and then using bad form on the bench. You may need to let them heal, then begin with light rotator rehab every day. Tuck your elbows when benching.
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Old 09-25-2013, 03:16 PM   #13
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Quote:
Originally Posted by Ryano View Post
Your problem is probably rotators....due to never working them and then using bad form on the bench. You may need to let them heal, then begin with light rotator rehab every day. Tuck your elbows when benching.
It's funny you mention tucking. I actually injured my shoulder from OVER tucking. I was tucking hard to take the bar to my belly which shortened my ROM by quite a bit with my arch. In retrospect I shouldn't have been benching raw like that. lesson learned, a little too late unfortunately.
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Old 09-25-2013, 04:05 PM   #14
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I ran into a friend at work and she is a certified personal trainer. I explained my issue lately and she took one look at me and realized I have terrible posture. My back arches at the top and my shoulders are pulled inwards.

So mixed with maybe bad form and/or weak shoulders could be the issue huh?
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Old 09-25-2013, 06:08 PM   #15
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I don't trust anyone just because they are a certified anything, especially a personal trainer. She may be right, or she may have no clue what she's talking about.
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Old 09-25-2013, 09:58 PM   #16
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I had a similar issue a few years back. I ended up going to my physical therapist friend thinking it was my rotator as well. It got to the point I couldn't put a hat on my head. Turns out I had super weak rear delts. I was over developed in the front from all the pressing. We came up with a plan using bands that I still do every time I'm in the gym and after about six weeks I was pain free
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Old 09-29-2013, 04:32 AM   #17
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Although my training experience is limited, so take my advice for what it's worth, I believe that the root of your problem may lie with mobility and tightness. You need to stretch the s**t out of your pecs, shoulders, biceps and forearms every day and aim to increase your mobility. They are all a part of the same chain, so even one tight spot will screw up everything. Also visit a massage therapist and start working on myofascial release with foam rolling or preferably something like the TheraCane. If you haven't done it before, your muscless will be filled with knots, that will be painful.

Also many people underestimate the healing and recovery powers of food. Try increasing your diet substantially, unless of course you're already steadily gaining weight, in which case it's fine.

I used to have all kinds of back problems, but they went away completely after I started to stretch and foam roll thoroughly every day and increasing my mobility.
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Old 09-29-2013, 06:20 AM   #18
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Try moving your grip in.
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Old 09-29-2013, 06:46 AM   #19
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Quote:
Originally Posted by big_swede View Post
Try moving your grip in.
Thats what I would recommend as well.

I started doing Shoulder Dislocations with a Broom stick and DB Rotations 3-4 times a week and it help loosen up my shoulders. My shoulder issue came from squats, but if I bench with too wide of a grip too much. I get sore and develop tendonitis. Moving my grip in, just an inch helps.

If that PT is correct. You have created a muscle imbalance. Which will cause issues like you have.

Things to work on..
Stretches and Mobility of the Chest and Shoulders.
Strengthen the Rear Delts. I wouldn't even bother hitting the front delts with direct work for a while. Focus on Rears.

I recommend getting this book...

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Old 09-29-2013, 07:34 AM   #20
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Used to have the same problem. It was because my form was incorrect. I was benching as suggested in Men's Health magazine instead of the correct way. Just from what you say, I am 95% certain your problem is form. Like the others have said, post a video so you can get the help you need!

Until then, try decline bench. They will shorten your ROM while really building your lower pecs and triceps pretty well.
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