Shoulder popping on incline

Gappa238 · 10-21-2005, 03:17 AM

Everytime I go heavy on either DB or bar incline bench my left shoulder pops right before i lockout and after 3 or 4 pops I have hardly any strength. Now wtf can I sub these lifts with that I could go heavy and not miss out on any strength gains?

**bubba g** · 10-21-2005, 03:21 AM

Quote:

Originally Posted by Gappa238

Everytime I go heavy on either DB or bar incline bench my left shoulder pops right before i lockout and after 3 or 4 pops I have hardly any strength. Now wtf can I sub these lifts with that I could go heavy and not miss out on any strength gains?

My advice to you bro would be to stop before you lock out, or before where it pops. It is mostly triceps doing the work at the top of the lift anyway.

**DarkFalcon** · 10-21-2005, 03:41 AM

Quote:

Originally Posted by bubba g

My advice to you bro would be to stop before you lock out, or before where it pops. It is mostly triceps doing the work at the top of the lift anyway.

True. You should also get religious about strengthening your rotator cuff's by performing the needed exercises. You'll notice a big difference even in a few weeks.

**bubba g** · 10-21-2005, 04:38 PM

Quote:

Originally Posted by DarkFalcon

True. You should also get religious about strengthening your rotator cuff's by performing the needed exercises. You'll notice a big difference even in a few weeks.

True dat.. I assume everyone already does them.. lol.. Yeah you are exactly right bro. I went from hurting my rotator cuffs once every 3 or 4 months I would tweak one side or the other to not tweaking them at all for a couple years now and all I did was add some rotator work to my workout.

On shoulder day I do 3 reps of 2 different rotator cuff exercises 1st set 20 reps light weight just to get the rotator cuff nice and warm, next set 15 reps and 10 reps on the final set. on days when I bench I just do 2 sets 20 and 15 reps.. mainly just to warm up the area... I also do 5 minutes medium intensity cardio right before that to warm my whole body up. after that you will be much much less prone to injuring your rotator cuffs.

Another thing you should do if your not already is take 3 tablespoons a day of flax oil, or fish oil, or my favorite Olive oil. Olive oil dosn't have EFAs but it is a great antioxident, and is cheap as hell and great at lubricating your joints.

**schroeder** · 10-21-2005, 04:42 PM

gappa, i feel ya man. the same crap happens to me. it's fine with lower weights....but once i throw 90's up my right shoulder always gives on me. it's hard to explain...but it pisses me off because my stupid shoulder limits my chest workout. does it hurt worse when you do barbell incline? it's almost impossible for me to do that

Gappa238 · 10-21-2005, 05:39 PM

Quote:

Originally Posted by schroeder

gappa, i feel ya man. the same crap happens to me. it's fine with lower weights....but once i throw 90's up my right shoulder always gives on me. it's hard to explain...but it pisses me off because my stupid shoulder limits my chest workout. does it hurt worse when you do barbell incline? it's almost impossible for me to do that

I don't even touch the barbell for incline, not even on the smith machine

Thanks for the tips boys, I'm going to try the "not locking out" thing next time and see how that goes :nosthumbs

**bubba g** · 10-21-2005, 06:07 PM

Quote:

Originally Posted by schroeder

gappa, i feel ya man. the same crap happens to me. it's fine with lower weights....but once i throw 90's up my right shoulder always gives on me. it's hard to explain...but it pisses me off because my stupid shoulder limits my chest workout. does it hurt worse when you do barbell incline? it's almost impossible for me to do that

It sounds like a shoulder instability problem more than a rotator cuff problem, but tightening up the rotators should definatly improve things. Another thing to try is keep the shoulders flexed when benching.

I didn't ask you this either do you push your shoulders down and squeeze your shoulder blades together when you bench? That is very important also. It provides a nice solid platform, and it puts your shoulders in a much more stable, and safe position...

Gappa238 · 10-21-2005, 06:26 PM

Quote:

Originally Posted by bubba g

It sounds like a shoulder instability problem more than a rotator cuff problem, but tightening up the rotators should definatly improve things. Another thing to try is keep the shoulders flexed when benching.

I didn't ask you this either do you push your shoulders down and squeeze your shoulder blades together when you bench? That is very important also. It provides a nice solid platform, and it puts your shoulders in a much more stable, and safe position...

i squeeze the my blades together, but i'm not sure if i push down?

**bubba g** · 10-21-2005, 06:27 PM

Quote:

Originally Posted by Gappa238

i squeeze the my blades together, but i'm not sure if i push down?

Well try all of the things I said and it should help you out a lot... Good luck bro...

Gappa238 · 10-21-2005, 06:40 PM

Quote:

Originally Posted by bubba g

Well try all of the things I said and it should help you out a lot... Good luck bro...

Will do, and if you hear a loud pop followed by a lot of cussing you know what happened

Gappa238 · 12-08-2005, 04:21 PM

Quote:

Originally Posted by bubba g

Well try all of the things I said and it should help you out a lot... Good luck bro...

Well I went a few weeks of pressing my shoulder blades together and pushing down and although it felt wierd at first, and still does, I haven't had any popping. However when I do db press w/my palms facing in they still pop like crazy so I threw those out. And I was able to max out this week and had no problems at all. Thanks bro :nosthumbs

**bubba g** · 12-08-2005, 04:26 PM

Quote:

Originally Posted by Gappa238

Well I went a few weeks of pressing my shoulder blades together and pushing down and although it felt wierd at first, and still does, I haven't had any popping. However when I do db press w/my palms facing in they still pop like crazy so I threw those out. And I was able to max out this week and had no problems at all. Thanks bro :nosthumbs

No problem... Glad I could help...

**schroeder** · 12-09-2005, 07:45 PM

dude you'll find that all those little aches and pains just disappear when you're on cycle. i think you just phase them out cause you're running around the gym like a madman half the time

10-21-2005, 03:17 AM	#1
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 619 Recipes: 0 Rep Power: 25	Shoulder popping on incline Everytime I go heavy on either DB or bar incline bench my left shoulder pops right before i lockout and after 3 or 4 pops I have hardly any strength. Now wtf can I sub these lifts with that I could go heavy and not miss out on any strength gains? __________________ My WS4SB II log -> Me pimping AX in my current Mass FX and Superdrol - NG log ->

10-21-2005, 04:42 PM	#5
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	gappa, i feel ya man. the same crap happens to me. it's fine with lower weights....but once i throw 90's up my right shoulder always gives on me. it's hard to explain...but it pisses me off because my stupid shoulder limits my chest workout. does it hurt worse when you do barbell incline? it's almost impossible for me to do that __________________ Live from Baghdad! Ich bin gross und stark!

12-09-2005, 07:45 PM	#13
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	dude you'll find that all those little aches and pains just disappear when you're on cycle. i think you just phase them out cause you're running around the gym like a madman half the time __________________ Live from Baghdad! Ich bin gross und stark!

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