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  1. #1
    Registered User JoweW's Avatar
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    Shoulder Trouble

    I’ve been at it for about three months now and everything is going good and I’m actually seeing changes that are very motivating. The only area that I can’t get right is my shoulders. It seems that any kind of overhead work I try to do hurts my shoulders. Incline bench, over head press, lat raises. I’ve started doing light weight rotor cuff exercises and they help and even hanging and it seems to help but it just seems like all the overhead work keeps setting me back.

    If I keep at it, Do you think the problem will work itself out?

    Did any of you experience shoulder issues when first starting out?

    What to do?
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  2. #2
    Under Construction unity's Avatar
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    it really could be a number of different issues, but definitely start with your form on that overhead work. are you keeping your shoulders down? is the bar(or dumbbells) ending up over your head or forward?

    are your shoulders already rounded in your natural stance? if so you may want to work on that for a bit and then return to the shoulder work.

    some youtube videos will be able to show you better than what i can describe to you on this forum, but i am just trying to point you in the right direction. also, something that i recommend is that you do figure this out and not try to work through it, because if you suffer a shoulder injury it's going to set you back for a while, and most like for more than just your shoulders.
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  3. #3
    Moderator SuffolkPunch's Avatar
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    Make sure you are on a balanced routine - Fierce 5 is an example of a routine that specifically aims to balance the workload around each joint to prevent imbalances.

    There are a few rehab exercises that might do the trick but if it persists, don't take chances, see a proper sports physio.

    When I had shoulder issues, the thing that really triggered improvement was doing overhead shrugs with full range of movement and smooth high reps. Really focus on moving the scapulae up and down as far as they will go. I'm not saying this will work for you because the shoulder is complex and it could be something else entirely.

    Facepulls are OK, I prefer cuban rotations though. If you aren't able to do presses behind the neck (with a light bar or broom handle) then you have some shoulder mobility issues.
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    Registered User EiFit91's Avatar
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    Originally Posted by SuffolkPunch View Post
    When I had shoulder issues, the thing that really triggered improvement was doing overhead shrugs with full range of movement and smooth high reps. Really focus on moving the scapulae up and down as far as they will go. I'm not saying this will work for you because the shoulder is complex and it could be something else entirely.
    Yup it's annoyingly complex. I am dealing with shoulder issues right now and actually tried overhead shrugs like the above but if anything it just made it even worse.

    Fixing my shoulders is the most difficult thing I have had to deal with since I started lifting. Fixing my lower back and bicep tendon issues was comparatively easy (in that order lol).
    The first principle is that you must not fool yourself—and you are the easiest person to fool.

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  5. #5
    Registered User ChunkBuster's Avatar
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    Try landline presses
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