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  1. #1
    realworksuks is offline Epic Adventurer
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    My shoulder hurts when I bench..why?

    whenever I do bench press my shoulders grind like crazy. It hurt like hell when I do bench (especially on the warm up sets). Also when I do front raisers and side raises (shoulder work) my shoulders grind and pop.. etc.

    What's with this??? it's kinda scaring me. I don't want to permanently injure myself.

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  3. #2
    Karky is offline Former member of VulgarityGang
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    if something hurts, then stop doing it. You should also see a doctor.

    Do you have correct bench form? Tuck your elbows? weight on your traps? etc?

  4. #3
    malkore is offline Deceptimod
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    what karky said.

    its not unusual for my shoulders to pop a little, especially on front raises....but pain is bad. pain means something's wrong.

    you might have a calcium buildup in your shoulder joint or rotator cuff, or any number of other things causing this. They're probably minor right now...but the longer you go without having them looked at, the bigger the problem will get.

    incidentally, do dumbbell presses on a flat bench cause the same pain?

  5. #4
    realworksuks is offline Epic Adventurer
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    Quote Originally Posted by Karky View Post
    if something hurts, then stop doing it. You should also see a doctor.

    Do you have correct bench form? Tuck your elbows? weight on your traps? etc?
    Hm, maybe I don't have correct form. I have no idea what you mean by tucking my elbows..

  6. #5
    realworksuks is offline Epic Adventurer
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    Quote Originally Posted by malkore View Post
    what karky said.

    its not unusual for my shoulders to pop a little, especially on front raises....but pain is bad. pain means something's wrong.

    you might have a calcium buildup in your shoulder joint or rotator cuff, or any number of other things causing this. They're probably minor right now...but the longer you go without having them looked at, the bigger the problem will get.

    incidentally, do dumbbell presses on a flat bench cause the same pain?
    I can't even remember the last time I used dumbells for bench press.. I will have to get back to you on this.

    Like I said though, it usually hurts the most on the warm up sets.

  7. #6
    Kraken is offline Banned
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    Quote Originally Posted by realworksuks View Post
    Hm, maybe I don't have correct form. I have no idea what you mean by tucking my elbows..
    Keep your elbows close to your sides. You don't want them sticking way out like wings. You can hurt yourself like that. I would get that checked out you may have pulled something or damaged some cartiledge.

  8. #7
    g8r80 is offline Request Title Change from Admin
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    Sounds a lot like you have the same problem I have with a rotator cuff. Google rotator cuff problems and see if that is what you have. If so, this is a form of tendinitis and is hard to cure. You basically have to let the tendon rest but ice and ibuprofen helps a lot.

  9. #8
    Karky is offline Former member of VulgarityGang
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    read about benching in the technique sticky, you need to tuck your elbows.
    Like Malkore said, DB benching can be better on the shoulders, specially if you keep a neutral grip.

  10. #9
    powerhouse283 is offline Warming Up
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    YouTube - Craig Richardson 625 Bench Press

    you dont want your elbows flared out at 90 degrees throughout the whole lift.... your elbows should tuck in closer to the body on the way down, on the way up you should flare the elbows out more to get into a stronger lock out position...

  11. #10
    realworksuks is offline Epic Adventurer
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    Quote Originally Posted by Karky View Post
    read about benching in the technique sticky, you need to tuck your elbows.
    Like Malkore said, DB benching can be better on the shoulders, specially if you keep a neutral grip.
    I read both of those articles, and got some good tips.

    The only thing that is confusing me is the tucking in your elbows part.

    Tuck them into what?

    I am just trying to picture this... are my elbows suppose to bend downwards and not to the side? Is that what you are trying to say?

    Like the position your elbows are in during a tricep press down???

    By the way Malkore, there was no grinding or pain with dumbells.

  12. #11
    JahFtb is offline In Orientation
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    when coming down with the weight your elbows should be kept close to the body so that almost brushing your ribs and not flared out like your doing a chicken dance with weights. hope that helps

  13. #12
    realworksuks is offline Epic Adventurer
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    Quote Originally Posted by JahFtb View Post
    when coming down with the weight your elbows should be kept close to the body so that almost brushing your ribs and not flared out like your doing a chicken dance with weights. hope that helps
    Wouldn't you have to have a really narrow grip to accomplish that?

  14. #13
    JahFtb is offline In Orientation
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    no just do the movement even sitting in a chair with wide hand placement and keeping elbows close your hands can be anywhere and still have your elbows tucked

  15. #14
    realworksuks is offline Epic Adventurer
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    yeah, I can't see how with a wide grip I could make my elbows brush against my ribs... do you have some pictures to show this?

    I know this should be easy, but I just can't picture it, i've been doing it one way my whole life.

  16. #15
    Karky is offline Former member of VulgarityGang
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    tuck them in towards your body. Angle between the side of the upper body and upper arm should be about 45 degrees (now that's a rule of thumb, the important part is that you don't flare them 90 degrees out)
    Also, to get this you need to arch and put the weight on your traps.
    Try videotaping your bench press so we can take a look at it.

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