shoulder pain

[builditup123]

hey guys ive been gettin serious shoulder pain when im benching.Ive kept some of my strength up from my cycle a few months ago but my shoulders take a beating when i bench.Im not sure if its my technique because my chest has grown great from benching.I now have to decrease the weight to stop the pain.Any suggestions guys.

Cheers

[killatiger18]

are your shoulder blades pinched together really tight. If they arent work on that cause you can over extend your rotator cuff if you go through too much range of motion at the top. Another thing is when you lower the weight trying bend the bar and touch your hands without moving them of course and on the way up try to rip the bar apart. Those moves stabilize your shoulders and upper back taking pressure of your anterior delts and rhombs and/or neck.

[pavetim]

I have shoulder pain every once in awhile. Try doing some rotator cuff exercises. My physical therapist told me sometiems the other other muscles get stronger too fast and the rotator cuffs can't support it. It solved my problem when I started doing those.

[slimbad]

yes i had the same problem, like pavetim said do your rotator cuff exercises just type it into google and it will show you video's on it,, i went from bench with the barbell to benching with dumbbells, i find it harder to do so it must be better, and that got rid of the pain, remember to do ur exercies first thing and then warm up on a light weight like 20kg on each arm, it gets better in about 2 weeks,, well it did for me anyways.

[brodye]

Had the same prob. when I first started. The rotator exercises rock! Also put one extra day of recovery time between bench sessions for two weeks. To try to keep your gains, use a bench that will incline up ever so slightly to change the angle on the rotator. Have a spotter on the positive side of the exercise and add a little extra weight while lower your rep by 2. Once the pain goes away, go back to flat bench with the weight and spotter to give you just a little help for a couple sessions and you should be okay. DON'T stop the rotator exercises-ever. Don't tear up your rotator just to try to keep your gains-they will come back but rotators might not.