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DJTree
01-18-07, 2:39 am
So how do you guys deal with shoulder pain after chest day?
Regular glucosamine helps a lot with my elbows, but my shoulders are usually screaming after a heavy chest or delt workout.

I've been told to ice them good and then get straight into a hot shower (Poor Man's Icy Hot)
And I'll be the first to tell you I'm a little inflexible and should stretch more, but have you guys got any other suggestions?

-D

NumeroUno
01-18-07, 2:41 am
Take a good multi (Animal Pak preferred) and make sure you stretch before and after workout. If it's joint pain take Animal Flex. It's a joint support supplement that even a few guys on here said cured their tendinitis and some shoulder problems.


Strength & Honor

-Daniel

Beast1
01-18-07, 3:02 am
Have you heard of the Cuban Snatch? No it's not a cuban porn flick. What you do is you stand up with a barbell gripped wide like you're getting ready to do an upright row and bring it to the bottom of your chest, from there rotate until your hands are fully above your head and back down. Repeat. Try to get about 15-20 reps and do about 3-4 sets. Next is the External Rotation where you lay on a bench on your side and hold a dumbbell right above your hip where your elbow is bent at 90 degrees and rotate it until your forearm is perpindicular with your body, repeat same reps and sets. Your shoulders should get a lot more work and less pain out of your shoulders.

SDR
01-18-07, 6:34 am
drop benching for a while with a barbell, and stick to dumbell bench press....alot less pressure on your rotator cuffs, better ROM and a more natural position for shoulder alignment.

keep icing/applying heat.

and (heres what should make the difference) stretch and get as far ROM you can on your shoulders/ start rotator cuff exercises with light weight / get a deep tissue massage on your scapular area as this is the area that tightens up easily and gives problems to the shoulder area.

Good-Riddance
01-18-07, 7:24 am
I have tp agree with SDR, when I start having shoulder problem's I quit BB benching and just work dumbell's, seem's to help alot.

MC-Hitman
01-18-07, 10:57 am
drop benching for a while with a barbell, and stick to dumbell bench press....alot less pressure on your rotator cuffs, better ROM and a more natural position for shoulder alignment.

keep icing/applying heat.

and (heres what should make the difference) stretch and get as far ROM you can on your shoulders/ start rotator cuff exercises with light weight / get a deep tissue massage on your scapular area as this is the area that tightens up easily and gives problems to the shoulder area.

That is why I only do Dumbbells for chest workouts (Flat, Incline, Decline)
The joints for my Shoulders have always screamed when I tried using the barbell at first. I decided to try dumbbells, and they have never left my arms since. I'll still get my chest stinging, but without the extra pain from my joints.

Maccabee
01-18-07, 12:57 pm
I did that recently switching from barbell to dumbbell and i feel less shoulder pain. Also do a lot of stretching man you have to be flexible, and do an exercise for your rotator cuffs.

BigAnt
01-18-07, 3:22 pm
So how do you guys deal with shoulder pain after chest day?
Regular glucosamine helps a lot with my elbows, but my shoulders are usually screaming after a heavy chest or delt workout.

I've been told to ice them good and then get straight into a hot shower (Poor Man's Icy Hot)
And I'll be the first to tell you I'm a little inflexible and should stretch more, but have you guys got any other suggestions?

-D


Is it pain or muscle soreness?

Soreness is good, if it is soreness, schedule your chest training 2 days after you traiin shoulders. If it is pain (sharp - stabbing) first don't do any more of the exercises that causes pain. Try to get an appt. with an orthopod. And work around the pain by using lighter weights, higher reps, use dumbbells, machines, try super sets - giant sets. Intensity comes in many forms! Always stretch before-during and after you train and ice it soon as you finish working out.

Dunk
01-18-07, 6:50 pm
One thing that may help you out is to do external rotations and the cuban snatches as someone mentioned earlier

Nine Ball
01-18-07, 8:21 pm
So how do you guys deal with shoulder pain after chest day?
Regular glucosamine helps a lot with my elbows, but my shoulders are usually screaming after a heavy chest or delt workout.

I've been told to ice them good and then get straight into a hot shower (Poor Man's Icy Hot)
And I'll be the first to tell you I'm a little inflexible and should stretch more, but have you guys got any other suggestions?

-D

Inflexability issues are usually the result for shoulder problems. Either that or a weak scapula.

For stretching: take a broom stick or towel and hold it with straight arms in front of you. Keeping your arms straight, rotate all the way over your head to about your mid-back. You'll have to adjust your grip pretty wide the first several times but you should be able to move your hands in after a while. Do that slowly for 50 reps and your flexability issues will be solved. It'll burn really bad but always keep your arms straight.

For rotation and shoulder stability:

http://home.eol.ca/~philla/bodyessence/Pages/Main/stronghealthyshoulders.html

For scapula strength lie stomach down on a flat bench. Your elbows will remain parallel with the floor throughout the entire motion. With your hands pointed towards the ground rotate upwads towards your head. As you rotate upwards retract your scapula's back and squeeze good and hard at the top.

Keep the reps high (15-20), slow and good form. Don't worry about going heavy either. I've never gone above 5ibs for any of the above exercises.

gabec89
08-11-07, 1:09 pm
Hey guys the other day I did bench press, I went heavier than normal and lessened the reps. But after every set my left shoulder only would feel like the joint was being pulled outof the socket. The left tricep also felt like it was working overtime. When i got home that night the left shoulder really was in pain. Its weird cuz im not sure if its the joint or the muscle. When i go to flex my left bicep with my arm out to the side standing up and when i stop flexing i get a pain in my shoulder and have to bring it down slow. Im thinking for my shoulder day of going lighter and doin the military press standing. what would u guys suggest?

Dead(Lift)
08-11-07, 1:13 pm
I get these too, the pain during and after a set but not hours afterwards. Although, I don't feel it in heavy military presses. So I suggest going lighter on benchpress(do you have a split, working your chest and shoulders on different days?) using only your chest, as its a chest movement, and go heavy on military press.

Giant Killer
08-11-07, 1:15 pm
Search BigAnt's thread in "Ask the Pros" section. I'm sure you will find what you are looking for.

Dead(Lift)
08-11-07, 1:19 pm
Oh wait. What's your form like? It could be that your using to much weight with the form your using. Are you arms a 90* angle to your body? If so I think that might be it

ironshaolin
08-11-07, 2:24 pm
make sure you are THOUROUGLY warmed up, including a 5-10 min light cardio session pre-workout, do some excersises for your rotator cuffs, and do 2-3 LIGHT warmup sets before going into working sets.

Giant Killer
08-11-07, 2:28 pm
make sure you are THOUROUGLY warmed up, including a 5-10 min light cardio session pre-workout, do some excersises for your rotator cuffs, and do 2-3 LIGHT warmup sets before going into working sets.

I would follow this policy, and do, exactly.

Angst
08-11-07, 3:03 pm
You might have an inflammation in your rotator cuff. I injured my rotator cuff pretty much the same way a while back and I've been doing physical therapy. It might be a good idea to do some rotator cuff exercises and ice your shouler after the workouts.

gabec89
08-11-07, 4:11 pm
WOW, thanks guys. I definitely should warm up more. I do chest on a different day then shoulders. My form is good i think, i dont bring the bar down until it touches and my elbows are out to my side. The weird thing is it's only my left shoulder.

Dead(Lift)
08-11-07, 4:26 pm
WOW, thanks guys. I definitely should warm up more. I do chest on a different day then shoulders. My form is good i think, i dont bring the bar down until it touches and my elbows are out to my side. The weird thing is it's only my left shoulder.

It's my right. It might be too much weight and your pushing alot harder than you should with your left. Try warming up and if it doesn't help than do lighter weight on bench and use your chest more.

~snowman~
08-12-07, 12:01 am
yeah man i have the exact same problem with the same shoulder. however i dont understand why ppl say not touch the chest it really isn't make sense to me anyways back on the topic, Well i realized that my form wasn't as good as it should have been even though i thought it was , well live and learn i guess. but now Im going for more reps and less weight and trying to get the contraction and feel every rep. Funny thing i injured the same shoulder in boxing again a few weeks ago so i gotta be extra careful lol. and Also the warm-up comment is exactly how i'm doing it right now and it feels fine.

k1usa
08-12-07, 12:18 am
reason I use the smith machine....just the way it goes bro..be careful....

brandonA
08-12-07, 12:24 am
Powerfreak let me in on a secert...If you are benching raw, you need to use a narrower grip than a shirted banch...

I always put my index finger on the ring, that was how I was tought...That is too wide, After talking to Brian, he told me to put my pinky on the ring...His reason...to protect the sholder...

-B

Lowdown5
08-12-07, 12:26 am
I use dumbbells and have zero shoulder pain.

simpleguy
08-12-07, 5:45 am
I use dumbbells and have zero shoulder pain.

true, it's the best alternative...

KabbelYs
08-12-07, 7:05 am
Hey guys the other day I did bench press, I went heavier than normal and lessened the reps. But after every set my left shoulder only would feel like the joint was being pulled outof the socket. The left tricep also felt like it was working overtime. When i got home that night the left shoulder really was in pain. Its weird cuz im not sure if its the joint or the muscle. When i go to flex my left bicep with my arm out to the side standing up and when i stop flexing i get a pain in my shoulder and have to bring it down slow. Im thinking for my shoulder day of going lighter and doin the military press standing. what would u guys suggest?

Hey. I think, that you have problems with rotators... It`s very hard pain in the shoulder when you are in the bench press, jap? Try to strech your left arm forward to you (make a fist, but thumb is out), then try to rotate your fist... Do you feel the pain?

Dreadsquat
08-12-07, 8:23 am
I had the same problem as you and I just didn't give a f****. Not very smart, I know. But it accualy worked. Zero pain for me.

gabec89
08-12-07, 11:29 am
yea i def gotta try dumbells, I know with dumbells there isnt gonna be any rotator cuff issues.

Stone05
08-12-07, 5:31 pm
Same thing I had going on for 6 months. Could never get back to barbell bench without pain in my shoulder. Ended up using heavy smith machine and dumbells to substitute. The pain comes back every once in a while, but I have to really warm up that rotator before attempting pressing movements. You should probably get it checked out just to make sure you haven't damaged anything. A rotator cuff injury will linger around forever if not properly treated. I should've had mine checked out... Probably would've cut out all the trial and error I was going through trying to come up with my own remedy.

Tork
08-12-07, 11:52 pm
WOW, thanks guys. I definitely should warm up more. I do chest on a different day then shoulders. My form is good i think, i dont bring the bar down until it touches and my elbows are out to my side. The weird thing is it's only my left shoulder.


Bro', I had the same problem, yet I went and talked to my Doc, he said it was something about the rotator cuff being weaker then the chest or something like that. He also said it could be the muscle (where the collar bone meets the shoulder) getting stuck under the top of the shoulder muscle causing pain and popping. So I said what should I do, he told me to lay off the shit for a while. FUCK THAT!

I decided to do something that was good for my shoulders, instead of benching with barbells and shit, I moved to DB's. I did DB's for chest for 3 weeks. I did flat, incline and a super extreme decline (because that hit shoulders most) I had the decline bench almost all the way to the top. Well, after 3 weeks, I went back to the benches and I noticed that my bench went up alot and it didn't hurt when I benched anymore and I was much more even on bench instead of the bar getting a little slanted or shakey. This is what I did. Also I take a joint repair, give this a try and let me know bro...

gabec89
08-13-07, 9:46 am
wow, i have to give that a try because i surely dont want to take time off from the gym. thanks guys

gymEvo
07-11-08, 8:13 pm
AC joint injuries are usually a type I to type V shoulder injuries....i have a modified type I, and i have a bump that sticks out slightly over my right AC joint...it usually sore after benching or doin dips...Anyone with experience with this kind of injury that could share some insight on how to help cure it?...i had it for a year now...i even went to the orthopedic, that idiot was useless.

Altius
07-12-08, 10:13 am
I just saw an orthopedic surgeon last week for a shoulder problem. Out of an X-ray and RoM tests, he told me it was bursitis caused by a widening of the AC joint. The discomfort keeps me up at night, but I still have to go back for MRIs to confirm. Not really anything I can do for widening of a joint except to try to not make it worse...

Definitely find a better orthopedic. Some will brush you off if it doesn't call for a surgery, but don't let up in trying to get advice from them. The guy I saw is really good, but up near Boston.

Advised me not to play any racquet sports, or pitch. Neither is a problem, especially since I'm right-handed and the problem is in my left shoulder. If you have pain, there should be something done about it. Hope you get a better answer for yourself.

gymEvo
07-12-08, 10:20 am
I just saw an orthopedic surgeon last week for a shoulder problem. Out of an X-ray and RoM tests, he told me it was bursitis caused by a widening of the AC joint. The discomfort keeps me up at night, but I still have to go back for MRIs to confirm. Not really anything I can do for widening of a joint except to try to not make it worse...

Definitely find a better orthopedic. Some will brush you off if it doesn't call for a surgery, but don't let up in trying to get advice from them. The guy I saw is really good, but up near Boston.

Advised me not to play any racquet sports, or pitch. Neither is a problem, especially since I'm right-handed and the problem is in my left shoulder. If you have pain, there should be something done about it. Hope you get a better answer for yourself.

Thanks...so do u have a lil bump on the top area of ur shoulder where u AC joint is?

gymEvo
07-13-08, 7:47 pm
bump

Kludwig64
01-05-09, 2:56 pm
pissed off. just had to leave the gym on chest day because i felt my shoulder pain was keeping me from giving 100%. and this honestly has happened out of nowhere. no previous shoulder/joint pain. so im confused as to why this might be happening. thinking it possibly could be because i switched from taking just plain fish oil to flax seed oil but i didnt think it would have that much of an effect on my joints. another possibility is that i am taking an anti-aromatase supplement and i have heard that these can dry out your joints. but if thats the case wouldnt all my joints be sore and not just my shoulders? help please

Bains8
01-05-09, 3:17 pm
More or less I had a similar problem when i would be trying to press 150's on incline press mann my shoulder felt like it was about to pop right off. Its possible that the supps couls be causing some of the problems but those would be small not enough to cause this i believe. Have you incorporated the animal flex to your eating regimen and maybe work in some rotator strengthening exercises. This had worked for me now i can lift heavy again on chest days. The pain is still kind of there but man it has decreased considerably.

Kludwig64
01-05-09, 3:21 pm
i really dont like the idea of having to spend even more money on supps for glucosamine and chondroiton type supplements being that im only 20 yrs old. thought now i am giving it thought.

ronald1919
01-05-09, 3:51 pm
listen you are 20 years old of course you are not gona have any previous experience with the hell that is shoulder pain. The cause could be simply overuse, it doesnt have to be a single tragic incident. I dont know how severe your pain is but i would suggest to take at least a week off, R.I.C.E and train your rotator cuff. I would go high reps and low volume when u resume training.

you dont want to mess up your shoulders, i did and it is taking an eternity to heal.

wedge
01-05-09, 4:07 pm
I doubt switching up supplements caused the pain. I have the same issue and doctors have told me it is tendinitis. Take a little time off, let it rest and then do some rotator cuff exercises to help it out.
Do these especially on days when you will be using the arm extensively, like shoulder and chest days.
If that doesn't work, see a doctor.

gsb239
01-06-09, 12:04 am
I doubt switching up supplements caused the pain. I have the same issue and doctors have told me it is tendinitis. Take a little time off, let it rest and then do some rotator cuff exercises to help it out.
Do these especially on days when you will be using the arm extensively, like shoulder and chest days.
If that doesn't work, see a doctor.

i agree. i dont see the supplements as your problem. rest it and search up some rotator cuff exercises, make sure you do them regularly.

shizz702
01-06-09, 10:56 am
Give this a try: http://www.melbook.co.cc/mbook/Bodybuilding%20%26%20Fitness/Doggcrapp%20How%20To%20Cure%20Shoulder%20Problems. pdf

t_mh
07-13-09, 5:33 pm
I woke up this morning with a ton of joint pain. I used to get pain in my wrists but haven't since I started on the pak. My wrists, hands, knees and ankles were all aching. Wrists and hands I can attribute to my last workout, but I could barely walk on my ankles. This was not soreness and I haven't done a leg day since tuesday anyway. I hope that means I didn't fuck them up squatting. I have been squatting consistently for months and have had nothing like that.

I do a lot of carrying heavy shit of stairs at work and am on my feet all day so maybe my leg joints just flared up, but I was wondering what kind of form would be necessary in a squat in order to fuck up your knees. My girlfriend wants me to talk to her dad, an ortho surgeon, and I'm sure he'll blame it on squats...

J A Y
07-13-09, 6:05 pm
I woke up this morning with a ton of joint pain. I used to get pain in my wrists but haven't since I started on the pak. My wrists, hands, knees and ankles were all aching. Wrists and hands I can attribute to my last workout, but I could barely walk on my ankles. This was not soreness and I haven't done a leg day since tuesday anyway. I hope that means I didn't fuck them up squatting. I have been squatting consistently for months and have had nothing like that.

I do a lot of carrying heavy shit of stairs at work and am on my feet all day so maybe my leg joints just flared up, but I was wondering what kind of form would be necessary in a squat in order to fuck up your knees. My girlfriend wants me to talk to her dad, an ortho surgeon, and I'm sure he'll blame it on squats...

hate to say it bro but its a common thing with squats and people are absolutely notorious for it... the major thing with squats and knees is your depth... u see people arguing about going below parallel and how its bad for your knees and as far as im concerned theres only one way to squat... as low as you can possibly go

if you squat above parallel its out alot of pressure on your knees.. this could be one thing or it could be your form with your knees coming over your toes when you squat, i seem to get alot of joint pain from the hack squat and thats what i think does it..

il post up a link for you to have a look at in a minute for form and see if everything your doing is the same

J A Y
07-13-09, 6:08 pm
http://video.google.co.uk/videosearch?hl=en&q=squat%20form&um=1&ie=UTF-8&sa=N&tab=wv#q=how+to+squat&hl=en&emb=0

theres the link bro, have a look at that.. let me know what you think

t_mh
07-13-09, 6:31 pm
You may be right, thanks. I think I go too far forward compared to the person in that video. But if I really messed up my knees squatting I don't know why it happened now. Maybe I finally hit a weight that did it. Still, it's been a week since I squatted. It seems like too much time for it to cause this. I think I'm gonna take my leg day off tomorrow and focus on better form next week.

J A Y
07-13-09, 6:56 pm
You may be right, thanks. I think I go too far forward compared to the person in that video. But if I really messed up my knees squatting I don't know why it happened now. Maybe I finally hit a weight that did it. Still, it's been a week since I squatted. It seems like too much time for it to cause this. I think I'm gonna take my leg day off tomorrow and focus on better form next week.

thats a good plan bro, its good that you can listen to your body and no when its time to push through the 'pain' (the good pain) and when to re group...

if you think your problem is going to far forward aswel.. i can help you with that too if.. i used to do it... now i have the bar positioned lower down my back and it keeps me more upwright.. but yeah drop the weight and perfect the form, it takes time and is a pain in the ass but once you get it you will never forget it and when that happens the pr's start coming!

all the best bro

GJN5002
07-14-09, 1:13 pm
youy may have some weakness/stability issues going on in your knees which are causing problems. The quad head that is on the inner part of the knee is stronger than the outer on me, like most people and that exacerbated my patella tracking issues. You could have somethign as simple as that.

t_mh
07-14-09, 10:24 pm
Thanks guys. I'll check out my squats. I think my legs are uniformly weak, but I'll try to look into the inner/outer thing. Due to my whole body being achy this may be something more serious (lyme disease, etc.). I'm getting tested tomorrow. We'll see.

I fucking hate missing training. I keep thinking about atrophy..

GJN5002
07-14-09, 11:59 pm
Thanks guys. I'll check out my squats. I think my legs are uniformly weak, but I'll try to look into the inner/outer thing. Due to my whole body being achy this may be something more serious (lyme disease, etc.). I'm getting tested tomorrow. We'll see.

I fucking hate missing training. I keep thinking about atrophy..

good luck man.