djl

I've seen the video that was in the sticky, but I have a question/concern.

When I bench, I really feel quite a bit of my front delts kicking in to aid the lift. Now my shoulder is beginning to get sore.

What could be causing my delts to work so hard during a bench press? They probably will always be used to some extent, but lately I've been noticing them really straining.

Also, as you bring the weight down, should your lower arms be perpendicular to your body (elbows pointing out) or parallel (elbows pointing feet-wards)?

Thanks for any pointers/tips you can throw my way!

starman

Your elbows are supposed to be tucked close to your body, they dont have to be totally parallel but relatively close. Your shoulders could be working hard because maybe they are not strong enough, front delts are important to your bench press.

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A_N_91

Yeah, perpendicular elbows is gonna give you a messed up shoulder and cuff, that's why. A tucked in elbows doesn't work chest less, it's just a smaller stretch but it is worked the same as elbows out.

djl

That probably explains it, my elbows are always out. Hopefully I didn't do too much harm to my shoulder. Doesn't feel like it, but I'll probably skip the next split just to make sure.

Thanks, all!

yeppo

bench pressing is bad for shoulders, you should get rid of it, stick to inclines/declines and db presses.

A_N_91

That's not really true. People who injure their shoulders while doing flat bench usually go too heavy with bad form...or it's just genetics...some people can't gain with flat bench but I know I could never have a workout without flat.

DJSTARER

Vast generalization man.


As for the shoulders...... you'd be supprised how little the chest is actually worked in a barbell press. Its largely a shoulder, tricep, and eccentric lat move. The chest IS used, just not the same was it is with DBs.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

A_N_91

Triceps: 110%
Anterior deltoid: 95%
Pectoralis Major: 75%

It's in the bench press article by arioch.

djl

Heh, blast from the past, this post

Well, turns out the shoulder pain was a sign of things to come!

After the above, my shoulders got better, then I ended up reinjuring, rinse and repeat 3 or so more times

End result is an arthogram MRI of my shoulder:

So, for anyone reading this, particularly those of you not so young anymore, do a heck of a lot of stretching and RC exercises, and do them religiously.

And for god's sake, tuck those elbows in during your bench!

DarkFalcon

Ouch, what kind of recovery process does that involve?

djl

Well, the Ortho gave off vibes of "do the physical therapy, and in May come talk to me and maybe we'll schedule surgery."

F' 'im.

Right now, physical therapy consists of 20 minutes of stretching followed by about 10 minutes of ultrasond deep tissue warming. Twice a weeek, for 3 weeks. Then nothing until my next Ortho appointment in May.

Really doesn't seem like it'll be doing anything for me long-term, so I discovered a physician close to me that does prolotherapy. One of the few things I've learned of that can actually cause a 100% healing of tendons, although no insurance covers it and apparently it's pretty darn painful.

At the very least I don't have a full RC tear! Always count your blessings, even if it only takes a single finger.