I just tried the incline dumbell press for the first time yesterday. One thing I noticed was that My shoulder joints click and pop when I bring the dumbells down to chest level. They don't hurt, they just make weird popping sounds, and I can feel them shift a little. Is this something I should worry about? My shoulders don't do this on the bench press or shoulder press, just the incline press. They also do it when I try to do the exercise where you hold two dumbells at your sides and then lift your arms away from your body to where they are parallel to the floor(I don't know what this exercise is called).
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Shoulder Joints and Incline Press
- Thread starter spicypumpkin
- Start date
I think that exercise is called Standing Lateral Raise.
You may just have a sholder joint that is not well designed to press at the angle of your incline bench. If you have an adjustable incline bench available you might try some different angles. Or your sholder joint stabalizing muscles might be weak. Do you do bent over lateral raises or some sort of external rotator cuff rotations? There is a small muscle in the back of your shoulder joint whose name I don't recall, but it holds the upper arm bone in the shoulder socket. If it is weak it can allow your arm to "come out of the socket" at least partially during pressing movements, which can eventually damage your rotator cuff.
You may just have a sholder joint that is not well designed to press at the angle of your incline bench. If you have an adjustable incline bench available you might try some different angles. Or your sholder joint stabalizing muscles might be weak. Do you do bent over lateral raises or some sort of external rotator cuff rotations? There is a small muscle in the back of your shoulder joint whose name I don't recall, but it holds the upper arm bone in the shoulder socket. If it is weak it can allow your arm to "come out of the socket" at least partially during pressing movements, which can eventually damage your rotator cuff.
So, could doing some lateral raises with weights light enough not to cause the popping help to strengthen that muscle? Or would it do more harm than good?
Standing Lateral Raises don't do anything for that muscle. You need to do Bent Lateral Raises and some type of External Rotation exercise.
If you have access to one, a Rear Delt Machine is one of the few machines that I think is superior to the free weight equivalent. Check out these links:
Dumbbell Rear Lateral Raise
Lever Seated Rear Lateral Raise
Here's some links for the external rotation exercise:
Dumbbell Lying External Rotation
Cable Seated External Rotation
I also have an assist device that allow you to do external rotations with dumbells while standing up. I can't find a picture of it right now but here is a link to the patent for it:
Support device for shoulder rotation exercises - Patent 5580342
If you have access to one, a Rear Delt Machine is one of the few machines that I think is superior to the free weight equivalent. Check out these links:
Dumbbell Rear Lateral Raise
Lever Seated Rear Lateral Raise
Here's some links for the external rotation exercise:
Dumbbell Lying External Rotation
Cable Seated External Rotation
I also have an assist device that allow you to do external rotations with dumbells while standing up. I can't find a picture of it right now but here is a link to the patent for it:
Support device for shoulder rotation exercises - Patent 5580342
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