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Question regarding bench/shoulder press/rotator cuff pain/deltoid development

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Cyprusbrit
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2012/02/17 06:38:57 (permalink)

Question regarding bench/shoulder press/rotator cuff pain/deltoid development

Morning all

I am a reasonably experienced bber and wondered if I can get some opinions on training chest and shoulders specifically.

I have had problems with my shoulders ever since I became a serial shoulder dislocater during my club rugby career. My right shoulder clicks and is painful during bench press or inclined press, to the point where I don't think I will ever be able to train it effectively. I have rested it, has physio used copious painkillers and as I'm actually reasonably lucky with chest size I'm considering hanging up the old bench press as an exercise. I am anticipating the oohs and aahs as I know the importance of it as a compound exercise, but it's damn painful and I don't want to do any more damage.

Here's the main question-I am anxious in keeping my deltoid development up as I love the dimension it gives to the upper body but I am mindful that bench press is vital for this...or is it. Am I better keeping bench in my routine but just with lower weight in order to pre exhaust the delts to some degree or is the shoulder press enough with maybe some upright rows?

Incidentally, shoulder press gives me now pain whatsoever in the shoulder, I guess this is to do with no rotation in the joint. I don't want to waste anyone's time so I'll also say that I have tried modifying my bench technique and even with elbows tucked in the pain is petty bad.

Thanks in advance for any help.

George
#1

5 Replies Related Threads

    Rachfit
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    Re:Question regarding bench/shoulder press/rotator cuff pain/deltoid development 2012/02/17 08:59:45 (permalink)
    Hi there
    Sorry to hear of your pain and dilemma!
    My main concern is that ideally you should be addressing your mechanical issues first mate otherwise you are likely to be compounding your problems.
    Physio's are not the only professionals who can help you and it could be that there are other skills that would be more effective for your complaints.
     
    Its not fun training around injuries and having to post these types of questions is it so why not see if you can get to the root cause instead ? If you havent already, have a read of the Biomechanics Q&A thread and the imovefreely threads

    "If you cant explain it simply, you dont understand it well enough" Albert Einstein
    Rach
    DipITS MBCA
    Specialist Biomechanics Coach 
     
    #2
    Nigalwayne
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    Re:Question regarding bench/shoulder press/rotator cuff pain/deltoid development 2012/02/17 09:56:31 (permalink)
    Binning the bench press would be a good start and maybe just try use exercises that isolate the chest,however you should really get it seen to as a priority.
    Upright rowing is another perilous exercise so would also bin.
    You haven't mentioned if you do warmup/stretching exercises prior to workouts,warm downs afterwards,these could also be beneficial to your shoulder prob's.
    #3
    Cyprusbrit
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    Re:Question regarding bench/shoulder press/rotator cuff pain/deltoid development 2012/02/17 15:05:08 (permalink)
    Hi Rachel- thanks for the reply. I will have a look at those articles and see if it helps. You are right it is frustrating. I have rested up for long periods and thought I had also otherwise exhausted my options but I will give it a bash and have a look at your suggested reading. Physio is freely available through the rugby club so I guess it is too easy to use his services and not look further!

    Nigal- thanks also. I have always warmed up pretty much how I would before a rugby match, then into some light lifts of the exercise I am going into. I hadn't really thought of upright rows as a danger as I have never felt any ill effects from them but this is the reason I posted on here, to get some opinions and insight so I will take heed.

    Thanks for both your suggestions. No doubt this thread will be at the top again once I have more questions!

    George
    #4
    robinhood55
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    Re:Question regarding bench/shoulder press/rotator cuff pain/deltoid development 2012/02/23 15:28:10 (permalink)
    I switched from elbows out to elbows in on my bench press and haven't had any shoulder pain at all since switching.
    I have no idea of the biomechanical reasons why it doesnt hurt but no doubt someone here will tell you why!

    I dropped the weight to 40% of my 1 rm and am now past what I could lift before using the strong lifts programme 5 x 5

    Soon as I tried normal benching pain was there immediately again
    post edited by robinhood55 - 2012/02/23 15:36:34
    #5
    mucker
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    Re:Question regarding bench/shoulder press/rotator cuff pain/deltoid development 2012/02/25 10:59:47 (permalink)
    whats your actual routine look like chief?
    #6
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