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  • Posted On: 04-02-18, 9:07 am (EDT) #1

    Shoulder Soreness

    April 2, 2018, 9:07 am

    Mr. Herman, 

    I’m getting a lot of shoulder soreness in my front delts when doing any chest exercise.  It’s not pain, it’s just a deep soreness as if they have been worked hard.  It starts with the first exercise and last through all of them.  Some worse than others.  For example the reverse grip barbell chest Press is probably the worst.  The trouble is I can’t tell if my chest is being exhausted or my shoulders are fatigued before my chest.  Obviously if I’m working chest that’s what I want to fatigue.  

    I should tell you I have really long arms.  I suspect that may have something to do with it.  

    Let me know your thoughts.  

     

    Jeff 

  • Posted On: 04-02-18, 1:24 pm (EDT) #2

    Shoulder Soreness

    April 2, 2018, 1:24 pm
    Posted by: Jeffdh17

    Mr. Herman, 

    I’m getting a lot of shoulder soreness in my front delts when doing any chest exercise.  It’s not pain, it’s just a deep soreness as if they have been worked hard.  It starts with the first exercise and last through all of them.  Some worse than others.  For example the reverse grip barbell chest Press is probably the worst.  The trouble is I can’t tell if my chest is being exhausted or my shoulders are fatigued before my chest.  Obviously if I’m working chest that’s what I want to fatigue.  

    I should tell you I have really long arms.  I suspect that may have something to do with it.  

    Let me know your thoughts.  

     

    Jeff 

    Hi Jeff

     

    I used to have that problem and for me it was because i was trying to push the weight straight up in the air and thats when the front delts like to join in and help. Try doing a dumbbell bench press but think of the motion like a chest fly so instead of pushing straight up try and curve upwards and bring your arms together if that makes sense? For me I can now feel my chest working and it burns! Scott has a great video on bench press form I also suggest watching that.

  • Posted On: 04-02-18, 11:49 pm (EDT) #3

    Shoulder Soreness

    April 2, 2018, 11:49 pm
    Posted by: Jeffdh17

    Mr. Herman, 

    I’m getting a lot of shoulder soreness in my front delts when doing any chest exercise.  It’s not pain, it’s just a deep soreness as if they have been worked hard.  It starts with the first exercise and last through all of them.  Some worse than others.  For example the reverse grip barbell chest Press is probably the worst.  The trouble is I can’t tell if my chest is being exhausted or my shoulders are fatigued before my chest.  Obviously if I’m working chest that’s what I want to fatigue.  

    I should tell you I have really long arms.  I suspect that may have something to do with it.  

    Let me know your thoughts.  

     

    Jeff 

    Great suggestion from @hadderz87!

     

    @jeffdh17 I suggest you double check your form - if you're feeling more work is being done by your shoulders, that's probably because you aren't retracting your shoulders blades and packing them properly. If you're not doing this, it can cause your shoulders to be kind of rolled over when you are pressing, and they start to dominate more than the chest.

     

    Check out this video and make sure you pack those shoulders on every single exercise for chest!

     

  • Posted On: 04-10-18, 11:33 pm (EDT) #4

    Shoulder Soreness

    April 10, 2018, 11:33 pm

    Thanks for the replies. I tried Scott's suggestion. It seemed to help some, but by the 3rd set I still felt I was getting shoulder soreness that kept me from working my chest to it's maximum capacity. Perhaps my form was off by the last set of each sholder exercise. Keeping my shoulders pulled down and back with an arched lower back is almost an exercise in itself. I suspect I slip out of form towards the ends of sets. I'll give @hadderz87's suggestion a try. Also it has been suggested to me to tilt the weight so that my pinky finger is facing up towards the ceiling when I do a dumbell bench press. It apparently takes some of the focus off the bicep and puts it on the tricep which in turn alleviates shoulder issues during the press. Sound right????

  • Posted On: 04-11-18, 12:26 am (EDT) #5

    Shoulder Soreness

    April 11, 2018, 12:26 am
    Posted by: Jeffdh17

    Thanks for the replies. I tried Scott's suggestion. It seemed to help some, but by the 3rd set I still felt I was getting shoulder soreness that kept me from working my chest to it's maximum capacity. Perhaps my form was off by the last set of each sholder exercise. Keeping my shoulders pulled down and back with an arched lower back is almost an exercise in itself. I suspect I slip out of form towards the ends of sets. I'll give @hadderz87's suggestion a try. Also it has been suggested to me to tilt the weight so that my pinky finger is facing up towards the ceiling when I do a dumbell bench press. It apparently takes some of the focus off the bicep and puts it on the tricep which in turn alleviates shoulder issues during the press. Sound right????

    Glad it helped! Form might have broken down a bit as you got tired. That is kind of to be expected to an extent, but do your best to always keep the shoulders packed at least.

     

    If anything, I would suggest tilting your pinky down - if you tilt it up, that means the dumbbell head is going to hit your chest sooner than it needs to, which will limit the range of motion. The biceps may be working to stabilize your arm a bit, but they aren't helping much with the movement. You can tilt your pinky up if the dumbbells are going to go to the side of your chest and not affect your ROM though.

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