SA12

I am getting severe pain whilst doing bench press. It happens right at the point of locking your arms to finish each lift. It feels like the pain is right in the middle of my shoulder joints. Normally affects just my left side but did start affecting my right side last night.

The pain lasts a few seconds and then between me and my spotter we begin to lower the bar to the rack to finish. There is no pain at that point but as the bar touches down on the racks and the pressure on my arms / shoulders eases off the pain comes back for another couple of seconds.

Any ideas on what I need to do to correct this?

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SA12

chrisj22

Sounds a long shot, but it may be the sign of your rotator cuff getting knackered. Do you press heavy? I knackered mine about a year ago so I no longer do flat benching anymore.

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SA12

Quite heavy for me yes, 130kg for 5, 3 sets is what I was doing last night. Ideally I would like to continue to do bench press. Is there anything I can do to correct the problem?

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SA12

chrisj22

Sounds daft, but have a break from flat benching & you'll soon establish if the pain is a result of benching. Try taking some anti-inflammatory's etc.

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Nine Pack

AAAARRRGGGHHH!

How many times must we go over this point??

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gym rat

im taking a shot in the dark here, but i had the same problem a couple of years ago when i first started bbing, iv got really long arms and lifted too heavy, the point im trying to make is that i was lifting wrong e.g. locking out my arms on the last movement, therefore, this puts stress on the front delt area. to help with the benching, i took a wide grip with much lighter weight and the results were astounding, even using light weight in a wide grip can prove hard for any fella that can bench over 100kg.

SA12

I read every other post in the shoulder injury section and didn't see anyone with the same symtoms as I posted.

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SA12

SA12

Yep I have long limbs too. Will try widening my grip and decreasing the weight until its comfortable and work from there. Were you ever able to work back up to the heavy weights?

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SA12

AussieMarc

he is referring to the ignorance of his point made a while ago.. and continues to come up - flat benching = bad.
incline & decline..

although im still ignorant and flat bench when i first walk in for a chest session :P

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SA12

Ahh I see, thanks for that ;)

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SA12

mickus

i have encured the same problem in the last fornight since I started pumping out 100kg plus sets, sharp pain where collar bone attachs to shoulder :( I use a really wide grip anyways so that has not made any difference, I find the pain I get is right at the bottom of the rep as it hits my chest fine on the way up though... I going back to DBs from now on since this ****s house pain has started..

ParaManiac

SA12,definitely sounds like your rotator cuff (must be something in the water!)

just advised another lad with similar symptoms.

With the pain you describe i would suggest you have damaged the supraspinatus muscle(1 of 3 stabiliser muscles)

Get to the physio for assesment and rehab.It can,with rest and corrective exercises return to normal,but it will take time and patience.

In the meantime rotate heat and ice to the affected area,self massage and apply an anti inflammatory gel to the site(I also took glucosamine and upped my fish oils)

Do not attempt any overhead or benchpressing moves until diagnosed by physio as you will aggravate further.

gym rat

the weight will definatly go up mate, i used to hate working my chest but now i love it, you will find that ul be able to lift far heavier than b4, i do the flat bench and incline on the smith machine, and keep hands at the very end of the bar, ul experience no other pump like it

mars1960

Hi friends, bit late but this needs to be said.
Im not saying that guys on here don't know what their talking about but the shoulder is the most complicated joint in the body,there are numerous reasons why you are getting shoulder pain, i have been living with it for over 6yrs. Before you try anything i would urge you to see your gp.
Best of luck friend, mars.

Nine Pack

Some of us know exactly what we are talking about, some have not got a clue. Suffice to say that if you go to your GP with this problem, they will only give you the advice they were taught to give, avoid the activity that caused the problem in the first place. Normally, I'd be against this if the doc were telling you to stop training, but keep it in context & avoid flat benching & the docs advice, purely by accident, will be sound.

Your quack generally does not care a jot about your ability to perform at a higher level than the accepted norm, so will not have the time or knowledge to deal with these injuries (and rightly so, they are there to help cure sick people), & so will invariably just refer you to an NHS physio which will take ages. When you finally get to the physio, you'll either be ok by then, or the physio, scared to death of getting sued, will tell you to stop training. It's a vicious circle. Always better to put your hand in your pocket & go to see a sports physio/chiro or whatrever you need under the circumstances.

You are highly likely to have strained one of the R.C muscles (supraspinatus most commonly, though others can be affected) which act to maintain a correct sub acromial space & stabilise the joint under load.

Once again, another recorded kill for the flat bench. I'm growing weary of giving this advice, but unless you need it for competition, STOP IT.

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''I reject your reality and substitute my own''
Adam Savage.