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Thread: Shoulder rehab for bench press

  1. #1
    Senior Member Blaine-O's Avatar
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    Shoulder rehab for bench press

    I suffered a shoulder injury while bench pressing last summer, and took 2 months completely off of benching. For the last few months I have been consistently rehabbing and getting stronger and feeling better all the time. I can do most all lifts with no pain, but when I start to go a bit heavier with the bench press I get some discomfort and stiffness in the area of the injury. It's not the sharp pain that I had before. How much discomfort and stiffness is a normal part of rehab? I have no problem working through the pain, I just don't want to end up back at square one. I really want to get back at benching heavy again.

  2. #2
    Westside Bencher Travis Bell's Avatar
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    You need to describe the injury and what area it's in before anyone can give useful information.


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  3. #3
    Senior Member Blaine-O's Avatar
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    It feels like the delt, right where it transitions into the trap. On the very front so it almost seems like the upper pec area too. If I run my finger outward along my clavicle, as soon as I hit muscle that is the spot. When I was having a lot of pain, it would hurt when I was benching and any time I would raise my arm above shoulder height.

  4. #4
    Headstrong Murderous's Avatar
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    Are you referring to the ac joint?
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  5. #5
    Wannabebig Member
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    Hard to pinpoint the area based on what you're describing, but I tore my labrum earlier this year and sounds like that is a possibility. If you've been resting and rehabbing at/over 6 months as it seems, probably time to see a doctor if it hasn't gone away.
    "Only those who risk going too far can possibly find out how far one can go"

  6. #6
    Senior Member Blaine-O's Avatar
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    Murderous - I'm not sure if it is the ac joint. I have watched some youtube videos on it and it sounds possible though. It is right in that area.

    Stonecutter - I have been considering going to the doc for awhile. If I can't work through this by the end of Feb. I will prob. cave in and make an apt.. Hows the labrum? Did you tear it benching?

  7. #7
    Westside Bencher Travis Bell's Avatar
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    hit it with a lacrosse ball and see what happens.


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  8. #8
    illinois fattest lifter theBarzeen's Avatar
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    LaX ball works wonders.... you could always add in some rehab exercises for the rotator and shoulder as well..... but my money is on "go see a doctor".... at least you will know what it is and know if you can work around it or what.
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  9. #9
    Senior Member Blaine-O's Avatar
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    Thanks guys. I will be trying what you recommend.

  10. #10
    Super Moderator vdizenzo's Avatar
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    What do you do to warmup prior to training?


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  11. #11
    Senior Member Blaine-O's Avatar
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    vdizenzo - For the last couple months I have been doing a bunch of band work that I found on youtube that George Halbert was using for rehab with a guy named Dr. Ryan. He calls it circumduction, and also internal and external rotation. Then I'll move on to some straight arm pull-overs and then some bicep curls with uppercut. All of these with monster minis for at least 30-40 reps for all movements.

    It takes awhile, but I feel good after it all. It's once I start to go heavy that I start to feel tight, and I have some discomfort. I don't want to make it worse but I realize that I'm probably going to have to work through some degree of pain.

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