My shoulder hurts when I bench press and my chest doesn’t burn. How?
Jun.07, 2011 in
Uncategorized
I’m a reasonably strong 20 year old male, but I only bench 135 lbs max. The rest of my routine is on par with a high fitness level, but my lat raises, shoulder press, and especially bench are particularly poor.
My chest doesn’t burn when I press and I mostly feel it in my triceps, no matter how wide or close I make my grip. Only chest flies actually seem to work my chest, and I think there’s something off with my shoulder. Also, during lateral raises, my right trap kicks in and helps pull up my arm, as if my body is favoring it. I am double-jointed in my shoulders, if that helps.
Any ideas?
June 7th, 2011 at 6:34 pm
You may not be using the right form, i use a bowflex to workout, and whenever doing chest exercises, it helps to sit straight with my shoulder blades nearly touching, and to have my arms postioned just right, then i feel the burn, try using a different form if you feel that may be the problem. If nothing changes, go see a Dr. and have them check you out, as you say being double jointed in your shoulders could very well be the reason.
http://www.cobraplant.com/cmd.php?af=385276
http://groups.yahoo.com/group/Backyardbogs
Report this comment
June 7th, 2011 at 9:35 pm
Chill out on the benching for a while. Benching is by far not the best chest exercise. It’s okay to determine how strong you are in that movement or to show off. I have had the same problem as you in the past. Lower the weight and put in some other exercises. Here’s what I do and it has been working for me. Obviously a workout needs to be tailored to the individual, but these exercises may help.
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes
My idea is to hit a variety of ranges and movements in order to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the last two movements. Apart from this I do 20 minutes or Cardio every day and stretch before and after the workout, as well as frequently during. Stretching is very important to muscular growth because not only does it help prevent injury and alleviate recovery pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you get the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating enough protein for the muscle to recover and grow as well as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is vital for repair and being ready for the next time you tax those muscles.
http://www.cobraplant.com/cmd.php?af=385276
http://groups.yahoo.com/group/Backyardbogs
Report this comment