Weird Feeling in My shoulder when I'm Benching

J

Jay0heavenly

0
Whats up everybody, quick q. My training and everything is going great but sometimes when I start benching, my left shoulder has a pinching type of thing going on in my warmup set. I've been benching for 8 years so I know its not form, and its happens even when I'm doing a warmup set of just 135, so it definitely isnt the weight. Can it be my pre workout streching? Has anybody experienced this before? I can still go on with my workout, but I'm scared of going with the 3 plates and lifting heavy with this feeling... All opinions welcome:confused:
 
Shoulder Feeling

I had the same thing....and it will definately inhibit progress.
The solution for me was to do a few sets of bicep curls prior to bench pressing.
It turns out that there is a part of the bicep that goes up into the shoulder. The bicep curls warm the interior shoulder muscles. (which was the culprit)

This allowed me to improve my bench from 225 where I was for literally years, to 240 and growing.
 
sounds like tendonitis, make sure you watch your form when benching. Your shoulder shouldn't go farther than 90 degrees. Anything past that and you're incorporating too much of your anterior deltoid, which puts a whole hell of alot of stress on the tendon, causing the inflamation. Try to keep your form a bit stricter and search this site or anywhere online for some simple static stretching rotator cuff excercises that you could incorporate into your pre/post workout stretching. That should take of the problem, which is actually a very common problem for alot of people.
 
Jay0heavenly said:
Whats up everybody, quick q. My training and everything is going great but sometimes when I start benching, my left shoulder has a pinching type of thing going on in my warmup set. I've been benching for 8 years so I know its not form, and its happens even when I'm doing a warmup set of just 135, so it definitely isnt the weight. Can it be my pre workout streching? Has anybody experienced this before? I can still go on with my workout, but I'm scared of going with the 3 plates and lifting heavy with this feeling... All opinions welcome:confused:
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How long since you've taken a lift from lifting and how often do you deload?

You could also try using dumbells for a while.
 
Yeah I thought about doing dumbells. I actually like them better than the bench because the dumbells force you to focus on form and work each side evenly and don't allow for cheating. But the gym I go to only goes up to 85's on the dumbells and on the flat bench I like to have more than that. But I'll try it along with other's advice until this feeling goes away.

Oh and I usually bench on Mondays (real heavy chest/tri day with about 5-6 exercises of 3-4 sets a piece) and sometimes I'll do some bench 2X a week, but not that often.
 
Sounds like you're getting some impingement in the rotator cuff muscles. When you get in position, it's likely that a rotator cuff muscle is getting pinched between the head of the humerus and the acromion process. Some minor technique adjustment should help.

1. Arch your back. It doesn't have to be a huge arch, but enough that will allow for the next step.
2. Retract and depress your shoulder blades. This will add some space between your humeral head and acromion process (which is on the top of your shoulder blade.
3. Keep your elbows tucked in to your sides - not necessarilly so that they touch your sides when you go to press, but so that they're not under the bar. This also helps seperate the humerus and acromion.

It takes a little getting used to, so you may have to lower the weight a little bit until you get the form down. But, once you do, you'll be able to move some heavy weights without doing any damage to your shoulder. This is basically a powerlifting bench style, and it is way better for shoulder health than the regular body-building style.
 
Might not hurt to have an ART guy look at it if you can find one nearby.

I recently had a mild tear of my subscapularis which has prevented me from doing any full ROM benching; it sounds similar to what you're describing.
 
Went to the gym today and benched.... after following you guys advice, the feeling is GONE!!! I benched today, changing my form a little, I kept my elbows tighter to my body and I felt great. Thanks a lot for all the help fellas!
 
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