Hey all. I've been experiencing some aching/soreness across my collar and in the front of my shoulders after I've benched the last two weeks, and am trying to figure out how to stop this while continuing to add weight to the bar. I've always had good form - shoulder blades and ass on the bench, lowering the weight slowly and touching my chest before going back upwards with a shoulder-width grip. Adding weight has been easy recently, and I've been working on an 8/6/4 rep pattern. I'm about 5'11" with a comparatively small frame (I was a skinny kid), weighing about 175-178 with a normal wingspan. The last two weeks I was able to accomplish 250lbs x 8, 275lbs x 6, and 300lbs x 4. However, like I said, I'm getting some annoying pain after that effects my shoulder workouts later in the week and is generally painful.
So, I'm wondering what I can do to stop this and still continue to progress. I'd like to try and 1RM 405lbs by the beginning of the summer (for no other reason than a personal goal), and would hate to limit myself because of these pains, but I don't want to risk any sort of damage. I talked to a friend of mine who has worked with that sort of weight and he suggested stopping the descent when my arms reached a 90 degree angle, instead of touching the chest - but this always seemed like such a cop-out to me. However, if this is the only way around it, I'll oblige, I was just wondering what anyone might of thought could be the problem. Thanks!
Do you get the pains from anything else? Weighted dips? Incline bench? Push ups?
I was getting a lot of shoulder pain (top of my shoulder) from push ups and dips... but when I stopped doing weighted pushups the pain from dips went away.
You could always take a week or two off benching and work on other exercises and see if it's just something you're aggravating and need to let heal for a little while.
ever break ur collar bone? got a buddy who cant bench cause hes broken his collar bone like 5 times on the left side (super bad luck)
No R cuff injuries (that I know about), never broken anything upper body. Just a strange pain the last 3 weeks, that's it - never had a problem with bench before and have been doing it consistently for years. I tried going down until my elbows were parallel this past week, and I had drastically less pain - still a little, but not enough to hinder a shoulder day. Still though, I've always felt that not touching your chest is the easy way out - there has to be a way to get around that and still go all the way down. It's annoying to think that other people can bench 300+ and touch their chest when they're my size, but I can't? However, if the only way around it is to not touch, I'm in. As of now, I'm gonna skip chest next week and then start a deload and see if I can't work back up to it.
I've had some shoulder problems in the past with incline benching, i would get some strange sort of pain that i can't really describe..it would go away a bit if i stretched, but when i unrack the bar it would be right back..
I've asked around a bit and some guys said it could have something to do with my shoulder development..so i started to focus more on my rear and side delt training, strength wise and after a week or two, not only was the pain gone, but my incline and flat bench had gone up quite a few pounds..
so...just putting in my two cents..
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If it hurts, stop doing it for a week or 2 and then see how you feel. Many people have trouble doing the bench press because of shoulder pains.
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No heavy dips really, just some dip machine work at heavy weights. I keep upright when I do these.
I took a week off of chest/shoulders, then I did light work the next week (didn't go over 225). This week, I kept my form and went back to my normal workout, doing some work at 250 and finishing at 275 for some reps -> no shoulder pain. I'm gonna take this time to go ahead and do a deload on my chest lifts and work back up for safety. Should I assume it's over?