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  • Posted On: 02-26-18, 6:52 pm (EST) #1

    Posterior Shoulder Pain

    February 26, 2018, 6:52 pm

    Hey guys, 

     

    On week two of the 5 day body building split and did my chest workout today. After completing the chest exercises I moved onto the triceps and noticed some pain in my shoulder (kind of like the post delt region). I didn't have any noticable pain during the bench but it really only hurts when i do a pushing motion (like a push up).

     

    I'm thinking it is either an impingment or strained rotator cuff muslce. I've had tons of impingments from swimming in the past but this feels different.

     

    Anybody ever experienced anything similair? 

     

    I always try to bring the bar and dumbells to the nipple line to relieve shoulder stress so I'm not really sure what it could be. I'm new to this volume training so maybe I just jumped into it to fast?

     

    Thanks! 

  • Posted On: 02-27-18, 12:59 am (EST) #2

    Posterior Shoulder Pain

    February 27, 2018, 12:59 am
    Posted by: JBgainz

    Hey guys, 

     

    On week two of the 5 day body building split and did my chest workout today. After completing the chest exercises I moved onto the triceps and noticed some pain in my shoulder (kind of like the post delt region). I didn't have any noticable pain during the bench but it really only hurts when i do a pushing motion (like a push up).

     

    I'm thinking it is either an impingment or strained rotator cuff muslce. I've had tons of impingments from swimming in the past but this feels different.

     

    Anybody ever experienced anything similair? 

     

    I always try to bring the bar and dumbells to the nipple line to relieve shoulder stress so I'm not really sure what it could be. I'm new to this volume training so maybe I just jumped into it to fast?

     

    Thanks! 

    It's hard to say without having actually watched you while training. My first thought might be that you didn't have your shoulder blades retracted properly, which could have caused an issue. Or that you didn't warm-up properly, in which case it's kind of the same as jumping into it too fast.

     

    Do you think it could be either of these things? Whatever the case, now it will be a matter of rehabing it with mobility exercises and stretching. If you can, do these same warm-up stretches for some rehab work.

     

  • Posted On: 02-27-18, 10:49 am (EST) #3

    Posterior Shoulder Pain

    February 27, 2018, 10:49 am

    I do feel like I have a harder time retracting my right shoulder blade so maybe it wasn't in the right position. For some reason I feel that it tries to slip out while i'm pressing.

     

    I'm going to try and do that warm up you posted too. Hopefully that'll help.

     

    Thanks man!

  • Posted On: 02-27-18, 11:17 pm (EST) #4

    Posterior Shoulder Pain

    February 27, 2018, 11:17 pm
    Posted by: JBgainz

    I do feel like I have a harder time retracting my right shoulder blade so maybe it wasn't in the right position. For some reason I feel that it tries to slip out while i'm pressing.

     

    I'm going to try and do that warm up you posted too. Hopefully that'll help.

     

    Thanks man!

    Yeah if you don't get the set-up right it can go a bit astray from the start. You'll just have to really focus on that retraction of the right hand side from now on too. But hopefully the warm-ups will help!!

  • Posted On: 02-27-18, 11:45 pm (EST) #5

    Posterior Shoulder Pain

    February 27, 2018, 11:45 pm

    Okay sounds good!

     

     

    When you retract the shoulder blades all the way though is it harder to squeeze at the top? I feel that when I try to squeeze the chest at the top of a dumbell bench rep my shoulders want to protract to allow for more squeeze.

  • Posted On: 03-01-18, 1:21 am (EST) #6

    Posterior Shoulder Pain

    March 1, 2018, 1:21 am
    Posted by: JBgainz

    Okay sounds good!

     

     

    When you retract the shoulder blades all the way though is it harder to squeeze at the top? I feel that when I try to squeeze the chest at the top of a dumbell bench rep my shoulders want to protract to allow for more squeeze.

    It shoulder make it easier actually. If you don't have the retraction, then it just means your shoulders are coming more into the movement to give you that squeeze, so it's not so much your chest that's doing the squeezing.. if that makes sense. Besides, whether it's easier or not, if you don't have your shoulders retracted, you're at risk of a shoulder injury.. so it's not worth it.

  • Posted On: 03-01-18, 2:26 pm (EST) #7

    Posterior Shoulder Pain

    March 1, 2018, 2:26 pm

    Okay sound good. Thanks for the good info and advice!

  • Posted On: 03-01-18, 11:31 pm (EST) #8

    Posterior Shoulder Pain

    March 1, 2018, 11:31 pm
    Posted by: JBgainz

    Okay sound good. Thanks for the good info and advice!

    Happy to help @jbgainz! Keep those shoulders healthy my friend!

  • Posted On: 03-05-18, 7:41 pm (EST) #9

    Posterior Shoulder Pain

    March 5, 2018, 7:41 pm

    Hey Scott!

     

    Today was bench day and I just wanted to let you know I focused on shoulders retracted today and no shoulder pain!!

     

    You're the best man! thanks again!!

     

  • Posted On: 03-05-18, 11:39 pm (EST) #10

    Posterior Shoulder Pain

    March 5, 2018, 11:39 pm
    Posted by: JBgainz

    Hey Scott!

     

    Today was bench day and I just wanted to let you know I focused on shoulders retracted today and no shoulder pain!!

     

    You're the best man! thanks again!!

     

    So glad to hear that @jbgainz!! Those little form fixes are super important 😁 I bet your shoulders were happy about it too! haha.

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