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?
- 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.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
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).
was there a time we weren't at war; when we knew what our hearts and hands were for?