Shoulder hurts sometime

[tkrex]

One of my shoulders hurts and it seams aggravated after bench day...I'm only benching around 300 for 7 reps and have never had issues before.
I'm 45 plus yrs old

whats the best way to handle this...its not unbearable pain and it comes and goes


I was thinking I might start shooting deca right at it

suggestions?

 

[YAMAHA147]

Possible strain or tear bro? You go to the doc to have it checked out? Maybe a lil rest for a couple weeks and see how ya feel when ya come back to it. Just my .02 cents

 

[tkrex]

haven't been to the doc and I hate to lose any size and strength....it comes and goes

i havent ever had issues in the past...maybe im just getting too old

 

[PillarofBalance]

Deca isn't going to solve your problem IMO. Sounds like a slight shoulder impingement. Start doing some face pulls at the end of bench day. You can also work in some shoulder re-hab movements like wall angels and band pull-aparts.

 

[18gauge]

stop doing flat bench and start rehabing that shoulder! switch to incline, do some internal/ external rotations, shoulder dislocations, and take a couple weeks worth of anti inflamatories

 

[tkrex]

face pulls at the end of bench day. wall angels and band pull-aparts. internal/ external rotations, shoulder dislocations

you guys lost me here...no idea what any of these exercises are. lol

 

[Keeny]

I've had the same problem. From slight occasional pain, it became severe that i had to take couple of weeks off workout & lost most of my size.

couple of things:

- Move away from barbell bench press & get on to dumbbell bench press. This allows shoulders to have their own movement, wherever required.
- chest, shoulders - give gap of 3-4 days between the two. I used to do all 3 heavies - back, chest & shoulders on MTW, which put unnecessary strain on the shoulder. Give it some gap.
- lot of warm-up - add some physio level exercises to warm your shoulder up, regardless of what your workout plan is
- and lastly, its better to give a week's gap then having to take time off for couple of weeks. If its nothing serious, you'd be back on top after the week.

 

[Go Away]

I've had the same problem. From slight occasional pain, it became severe that i had to take couple of weeks off workout & lost most of my size.

If you eat every 2-3 hours during your time off, there shouldn't be size loss right?

 

[ydopen]

I have had some hurting in my right shoulder while benching and shoulder press, I quit coming down so far and lightened up the weight some with higher reps and its doing much better.

 

[PillarofBalance]

face pulls at the end of bench day. wall angels and band pull-aparts. internal/ external rotations, shoulder dislocations

you guys lost me here...no idea what any of these exercises are. lol

Youtube is your friend

DieselCrew.com - Shoulder Rehab - Face Pulls - YouTube

band pull aparts 12-08 - YouTube

Wall Angel Exercise - YouTube

and so on...


Also, play with your grip width... A wider grip will reduce the degree of rotation in your shoulder which may offer some relief.

 

[tkrex]

thanks man...I'm going to try those!