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Thread: Close grip bench press pain

  1. #1
    Bigger fewl
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    Close grip bench press pain

    If I'm not using a wide grip on bench press I experience some pain in my shoulders.

    What should I do? And what is causing this to happen?

    Please don't give me some answer like if it hurts don't do it. As true as this is, it doesn't really help me. Supply scientific evidence if you can.
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  2. #2
    . Delphi's Avatar
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    I don't have anything scientific here, just a personal observation. I have a rotator cuff problem, especially on the right. A wider grip allows me to do bench presses. My shoulders hurt for several days if my grip is not wide enough. I can't do flyes or overhead presses at all because of the rotator cuff deal. Where on your shoulder or arm does it hurt? In front of the head of the humerus or lateral to it? Beneath the biceps long tendon? Deep to the lateral deltoid head? More posterior? This may give a better insight to which muscle or other structure is sore. Also, do certain movements or positions of the arm/shoulder aggravate or relieve the pain?

  3. #3
    MA's Bionic Creation syntekz's Avatar
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    I had the same sort of problem when doing chin ups. I had a sharp pain IN my shoulder. In the past month I've started doing direct rotator cuff work and the pains haven't returned.

  4. #4
    Moderator Adam's Avatar
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    Are you still keeping your shoulders tucked during the whole lift?
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  5. #5
    Gaglione Strength Chris Rodgers's Avatar
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    How far apart do you keep your hands?

    Where do you bring the bar down to? Chest? Under the chest?

    Do any other movements bother your shoulders?
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  6. #6
    Bigger fewl
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    Dips seem to hurt my shoulders some if I go down past parallel. I take a kind of wide grip, at the bottom my forearms are perpendicular to the ground. I bring the bar down to the middle of my chest. maybe a little closer to the bottom. The pain seems to be in the joint, under my lateral delt. I haven't really found and stretching or movement that relieves the pain, it goes a few minutes after I stopped the exercise usually.
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  7. #7
    Bigger fewl
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    Gettin bigger, what do you mean keeping my shoulders tucked in?
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  8. #8
    MA's Bionic Creation syntekz's Avatar
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    Previously you said you squeeze your shoulder blades together when you are benching. I think that's what he is talking about.

  9. #9
    Moderator Adam's Avatar
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    I meant what syntekz said
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  10. #10
    Bigger fewl
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    I try to, I'll concentrate on it more. Feels uncomfortable though.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

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