jiza101

A while ago while doing inclines my shoulder popped out of its socket after i was finishing my set because I stopped pressure, and dropped the weight kind of. Ever since then i have always been scared to go really heavy and to failure, because i imagine my shoulder ripping out of my socket. However i was watching the weight lifters and when they do a clean and jerk their shoulders are under so much pressure i imagined them blowing out or something, but they either can or cant lift it. I need some advice how to get over this problem, is it likely for the shoulder to rip out doing bench press or miliatary presses etc ??:crazy1: When it happened it only popped out for a second then went back in which is lucky.

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warriors

My advice would be to keep gradually adding weight and see what happens.

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bubba g

How long ago did it happen????

my advice would be to use a power rack, and set the pins, incase you start to feel something happen, you can just let the bar go..., or atleast drop very fast relieving the stress from your shoulder....

also if you do not do rotator cuff exercises you really should.. I can not stress enough how important this is if you lift weights... even if your shoulders have never given you any problems what so ever....

to get into the right position to bench press, squeeze your shoulder blades together then push them down (opposite of a shrug), and arch your back.. your shoulders will feel very stable like this if you do it right.. and your shoulders will be resting on the bench... you will feel it in your chest a lot more as well.. also grip the bar where you are most comfortable... Keep your shoulders tight, and flexed while benching also.....

BigZeke

Any specific ones you reccomend?

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bubba g

sure... http://www.bodybuilding.com/fun/dorian1.htm..

I do these before benching or shoulder work...


3 sets start with really light weight 5 lbs do 20 reps then I increase the weight for the next two sets...

pic any exercise you want or a couple.. and do them before bench press, or shoulder work...

read the whole article.. it is short, and to the point...

jiza101

Thanks man, reps :p
I sometimes do those things where you hold a long pole (no you dirty ****s lol) and take it behind over your head and then back over to infront of you.

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bubba g

No problem.. drop those, and do the one I posted the pics of.... I went from having sore shoulders all the time to no problems what so ever for the last few years.... I owe it al to doing the rotator cuff exercises....

Jordan×core

Yeah I've dislocated my shoulder once while doing a deadlift and its a scary thing.

I just do lots of shoulder stretches before I go so it doesn't happen again.

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METAL VIPER

One of my friends has shoulder problems. He uses light bands (purple) and does RC exercises before he works out the shoulders, then he goes about his business. The injury hasn't affected his bench, it's about 355 @ 190. He says he really feels a difference between if he does or doesn't do it.

The best advice is to take it slow. Add in these RC exercises and gradually keep adding weight until you're confident enough to go toe to toe with the incline.
Good luck bro

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