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  1. #1
    Registered User icewing726's Avatar
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    Looking for advice, so close to my goal.

    For around five years now I've been pushing for my personal goal of benching the 150 dumbbells off the chest (flat bench). Recently I've hit the 145s and I can taste the 150s, and not just by licking them when no ones looking.

    For about 2 months now I've been dealing with on and off shoulder pain in the front of my right shoulder while benching, seems to be amplified on the decline. This pain is normally just enough to know somethings there and only occurs while doing chest exercises. Once it was enough that i stopped out of fear I might injure myself.

    I have no pain at night, no weakness in the arm, and rarely notice anything outside lifting.

    I feared it was the rotator cuff because I dug deep with my fingers one day and was finally able to massage the pain but then the pain was in a different part of that area and higher up. Thoughts?

    I am going to see my primary care dr to get it looked at but I was hoping maybe some of you could give me some tests I could do to identify a strained pec vs rotator or share any other insights. Thanks!
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by icewing726 View Post
    For around five years now I've been pushing for my personal goal of benching the 150 dumbbells off the chest (flat bench). Recently I've hit the 145s and I can taste the 150s, and not just by licking them when no ones looking.

    For about 2 months now I've been dealing with on and off shoulder pain in the front of my right shoulder while benching, seems to be amplified on the decline. This pain is normally just enough to know somethings there and only occurs while doing chest exercises. Once it was enough that i stopped out of fear I might injure myself.

    I have no pain at night, no weakness in the arm, and rarely notice anything outside lifting.

    I feared it was the rotator cuff because I dug deep with my fingers one day and was finally able to massage the pain but then the pain was in a different part of that area and higher up. Thoughts?

    I am going to see my primary care dr to get it looked at but I was hoping maybe some of you could give me some tests I could do to identify a strained pec vs rotator or share any other insights. Thanks!
    A real doctor or sports physiotherapist is the one to ask, not random people on the internet.

    Do you do any prehab like shoulder dislocations, W raises, Y raises, facepulls, or anything? How much pulling exercise are you doing, like rows and vertical pulls?

    I had shoulder problems 3 years ago, right side supraspinatus. None of the diagnostic tests I found pointed to any specific RC muscle. Shoulder dislocations helped a lot.

    You might just be pushing too hard for those 150s. Maybe back off to a weight that doesn't hurt at all for some weeks, and then come back to that goal in better shape.
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  3. #3
    Registered User Forelight's Avatar
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    If you aren't doing it already then do rotator cuff exercises with bands or light dumbbells at home when you aren't in the gym. Post shoulder surgery I did them a lot and it really helped. I ended up benching decent numbers again really quickly, so for someone that hasn't had shoulder issues (acute injury) it will really help avoid future injuries and strengthen.
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    Originally Posted by ECGordyn View Post
    A real doctor or sports physiotherapist is the one to ask, not random people on the internet.

    Do you do any prehab like shoulder dislocations, W raises, Y raises, facepulls, or anything? How much pulling exercise are you doing, like rows and vertical pulls?

    I had shoulder problems 3 years ago, right side supraspinatus. None of the diagnostic tests I found pointed to any specific RC muscle. Shoulder dislocations helped a lot.

    You might just be pushing too hard for those 150s. Maybe back off to a weight that doesn't hurt at all for some weeks, and then come back to that goal in better shape.
    Agree with this guy (as I always do when people post here asking about medical issues).
    Second, yes, good warmups, good physical therapy exercises etc are your best bet.

    For me, decreased frequency helped, working on a little more arch and dropping the bar lower on my chest changes the angle and reduces demand on shoulder. Going wider may help (didn't for me) because it's more chest dependent.
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