Bench Problems

[vincentxanthony]

So I've just recently started working out regularly (as mentioned in my welcome post) and find that I'm unable to successfully bench press due to a pain in my left shoulder. I obviously don't want to do anything to hurt myself, so when I feel it, I stop, but I want a little bit of advice.

I usually do a 10 rep warmup of 135 lbs (61 kg). From there I used to start my set. Since I've only just been trying to get back into it, i didn't want to hop into what I used to do, so I just throw it up to 185 lbs. I can only do 3 piss-poor reps, because of this pain in my front left deltoid. It's been there before, like if I extend to reach something, but this just absolutely killed.

When I do a dumbbell press, fly, or anything on the cable-cross, I'm fine and control pretty well despite the issue. Does it sound serious enough to go to a doctor, or do you think I'll be fine if I stay away from bench and stick with other chest-ercises?

[Lordmuppet]

go to a physio not a doctor (unless doctor can refer you to a free physio)

[Talyn]

135lb might be too much for your warmup. Start with the bar, then 90lb.

It could be a form issue, but it's hard to comment without a video.

Also yeah what LM said, if you get pains get it checked out asap.

[JP]

i dont bench press, but my training partners who bench in the region of 440lbs/200kg start with the empty bar as warm ups, so maybe its good for you too

do you do stretching? If you massage the area is there a lump you can feel, or is this more like a tendonitis pain?

[vincentxanthony]

I stretch as much as I can, but there's definitely a tightness in the problem area. It's been happening for some time so it may be time to head to a physio then

[ninearms]

Classic impingement signs.

- Stop benching, or doing anything else that hurts.
- Soft tissue work on the upper back and pec/delt area with a lacrosse ball.
- Do Bat Wings.
- Do pushups, elbows tucked, at the end of each training session.
- Dumbell rows, for high reps (up to 50).
- Run through the Diesel Crew shoulder rehab to help identify any weaknesses or mobility issues.

[vincentxanthony]

That's awesome, thank you

[chewybaws]

+1 ninearms post


You definitely need to warmup more than that. One of our coaches can bench over 200kg, most of the rest of the guys over 150kg. They take about 6 warmup sets at least starting from the empty bar and working up.

One heavy warmup set then a heavy triple is a recipe for disaster.

For 185lbs I'd go;

I'd go empty bar (45lbs)
105lbs x5
125lbs x5
145lbs x5
165lbs x5
Then do your main set(s).