shoulders

[NTO]

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.

[BendtheBar]

What is your current warmup structure (including weight and reps), and what does your first working set look like?

[CoopDawg]

Originally Posted by BendtheBar

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?

[NTO]

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.

[BendtheBar]

Originally Posted by NTO

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?

[NTO]

Originally Posted by BendtheBar

A) If my form was off.

Pretty sure this is my main problem.

Originally Posted by BendtheBar

...you press with your arms out about 90 degrees?

Forgive my stupidity. Not sure what you mean here?

[strkout35]

Originally Posted by NTO

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

[NTO]

perpendicular to my body

[BendtheBar]

Originally Posted by NTO

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:

Must See Videos

YouTube - Proper Bench Press Setup

YouTube - Proper Bench Press Setup

[gaspers04]

Is that the elusive Great Lakes Cheesehead Yeti? Steve's Avatar...lol