by the 3rd set on flats, my right shoulder makes clicking noise, and i cant go heavy because of some discomfort. im able to finish with the dips and flyes, but i feel like my chest workout is getting shortchanged. in fact, i would rather do 3 pressing movements and only one exercise for lateral chest (i.e. dips and flyes).
anybody else experience similar shoulder joint problems? any ideas (new exercises, less workload, etc.)?
Fierce1
01-27-2004, 06:12 PM
Originally posted by evolution
im worried my chest is going to start lagging not that my right shoulder is all banged up. chest workout is as follows
by the 3rd set on flats, my right shoulder makes clicking noise, and i cant go heavy because of some discomfort. im able to finish with the dips and flyes, but i feel like my chest workout is getting shortchanged. in fact, i would rather do 3 pressing movements and only one exercise for lateral chest (i.e. dips and flyes).
anybody else experience similar shoulder joint problems? any ideas (new exercises, less workload, etc.)?
its no wonder your shoulder is banged up with that dumbell pressing!!! thats alot of heavy free weight do do in one workout IMO - plus Dips are tuff on the shoulders too
i had a bad shoulder for a good year or 2 and it was intermittent - some workouts suffered others didnt - but I tried not to overdo any chest or shoulder workouts so I could at least get a week in here or there heavy with no pain
kroms
01-27-2004, 06:31 PM
try a lower angle on the inclines
....dont go below parallel
perhaps try a machine like Hammer Strength for awhile...
Doge
01-27-2004, 09:39 PM
1. you really hafta be careful with dips.. like fierce said, tremendous strain on the shoulder. make sure you're not dipping down too far, stop a lil after ur arm makes a 90 degree angle
2. when you do bench (any angle) keep the weight lined up over ur nips, once you start coming north w/ the weight the load switches to the shoulders more. same thing applies to stopping once your upper arm is slightly lower than your chest.. don't stretch any further... believe me.
3. warm your shoulders up a good deal on chest and shoulder days.
4. you're doing too many sets
5. invest in some triflex by GNC
6. might wanna take a couple weeks off from doing chest/shoulders or go very light weight... ESPECIALLY if you think it's your rotator.. you DO NOT wanna fuck with that pain.
7. buy a russian stim machine and let me use it every other day for helpin you out. thanks.
joeyjoey
01-27-2004, 10:10 PM
Everyone gave great advice. A lot of people get bad shoulder pain while working out chest. When it hurts does it feel like your front delt is ripping off? Some people go through this all the time and I've experienced it plenty of times myself.
- Try warming up on the upper-body cardio machine
- Stetch lightly before and after your sets
- Lay off the dumbbells
- Do stricter, slower reps on benchpress
- Don't drop the weight as low on the eccentric part of rep
- Go light on inclined or even try to lay off it for a few weeks
- Machine-flyes should allow you to crunch your pecs without irritating the damaged area
- When irritated take longer breaks between sets and massage it if necessary
evolution
01-27-2004, 11:33 PM
yeah the incline dumbells are definitely fucking shit up. the problem is now that I finally have some strength getting 100 lbs dumbells into position is awkward. next week im switching to barbells.
as for the pain, its twofold. got the joint clicking. the other thing i feel is that the attachment of my biceps brachii to my shoulder is about to come off.
my chiropractor says all this has to do with my chest being stronger than my back and it puts more stress on my anterior delts. but then again, what the fuck does he know. he probly just made that shit in his head so i can come for more sessions.
joeyjoey
01-28-2004, 12:07 AM
Originally posted by evolution
my chiropractor says all this has to do with my chest being stronger than my back and it puts more stress on my anterior delts. but then again, what the fuck does he know. he probly just made that shit in his head so i can come for more sessions.
That happened to me and it caused a lot of problems. I was doing chest twice a week and back only once a week and it led me to be disproportionate with major trap problems. If you overtrain the anterior of your body you wind up having too much stress on the front delts and traps pulling foward. Cutting down on chest and increasing rhomboids should help.
evolution
01-28-2004, 12:09 AM
its funny you say that. my traps were last major injury. even today i still stay away from shrugs. now i avoid trap injury by only doing upright rows and rear bent raises.
i guess the prick chiropractor was right!
joeyjoey
01-28-2004, 12:15 AM
My traps have been messed up for three years now. I was once even getting injections in them to try to break everything up. Cut down on traps and don't strain too hard on weight that is way too heavy because traps are stabelizers and will only become more injured.
Fierce1
01-28-2004, 12:26 AM
Originally posted by evolution
yeah the incline dumbells are definitely fucking shit up. the problem is now that I finally have some strength getting 100 lbs dumbells into position is awkward. next week im switching to barbells.
as for the pain, its twofold. got the joint clicking. the other thing i feel is that the attachment of my biceps brachii to my shoulder is about to come off.
my chiropractor says all this has to do with my chest being stronger than my back and it puts more stress on my anterior delts. but then again, what the fuck does he know. he probly just made that shit in his head so i can come for more sessions.
dont quit incline dumbells (the best chest exercise IMO), the barbell isnt going to save your shoulder from anytthing the dumbells would do to ya - just dont go crazy heavy every set of every workout to avoid overstressing the shoulders, and instead concentrating on isolating chest
I would alternate theese 3 - incline dumbells one week, machine (hammer strength) the next week, incline barbell the next week, helped me heal and not sacrifice too much in my training
3 sets each exercise - light, medium, heavy
machine assisted dips are good if u have to do em', to isolate and avoid too much shoulder interaction