How do I fix this shit?

How do I fix this shit?

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  1. 4 weeks ago
    Anonymous
  2. 4 weeks ago
    Anonymous

    stop benching on the smith machine

    • 4 weeks ago
      Anonymous

      I never do. This happened on a regular bench PR of 250lbs. I knew something was wrong but proceeded to do incline dumbbell press after like a moron and made it worse

    • 4 weeks ago
      Anonymous

      literally fricking this, i was doing incline smith machine for months on end and months ago something got fricked, the pain persisted up until recently when i switched to barbell, the shit healed itself. I used to think it was flyes that were at fault

    • 4 weeks ago
      Anonymous

      literally fricking this, i was doing incline smith machine for months on end and months ago something got fricked, the pain persisted up until recently when i switched to barbell, the shit healed itself. I used to think it was flyes that were at fault

      isn't there more than one "smith machine"? which specific exercises are you talking about?

  3. 4 weeks ago
    Anonymous

    Deadhangs, rotator cuff exercises, db pressed instead of barbell

    You better do this now and don’t make it worse.
    Shoulder is no joke. When you go beyond the point of no return its over

    • 4 weeks ago
      Anonymous

      Should I see a PT?

  4. 4 weeks ago
    Anonymous

    Step #1:
    Talk to a doctor instead of unqualified morons on a Mongolian basket weaving forum

    • 4 weeks ago
      Anonymous

      >just ask the experts
      can you take your dipshit low effort trash to reddit, where it belongs? have you ever *actually* went to a doctor in your life?

    • 4 weeks ago
      Anonymous

      >talk to a doctor
      Yeah nah I'm not gonna spend $2,000,000 on that, thanks
      >have insurance
      Doesn't cover it
      >don't live in muttstan
      Your country is irrelevant and dying

    • 4 weeks ago
      Anonymous

      The people on this forum are considerably less moronic than every single doctor I've interacted with. Best case scenario the doctor does nothing to help but prescribes some tylenol, worst case scenario they frick my shit up or kill me. I had serious back problems because a doctor decided to tear some of my ligaments while doing a "straight leg raise test" and heaved with all his might on my immobile leg to force it into 90*. Quarter of a million people are slaughtered by the medical industry per year because of "malpractice" and they walk away unscathed. Frick you for shilling those degenerate wienersuckers.

      • 4 weeks ago
        Anonymous

        i feel like a stupid motherfricker.
        my shoulder has hurt for about 8 months now. i haven't been able to do bench, push ups, ohp, dips, basically any pressing movement. this had naturally made me weary of going too hard in my other movements, including my rehab exercises, which includes the basic side banded external rotations and 90 degree overhead external rotations. for months i saw absolutely no improvement in the pain despite doing 1-2 sets of external rotations per day at a light intensity. so in the past week i'd decided frick it, i'll increase the intensity of my rehab to an RPE 8-10, go to failure every set, and i'll do it twice a week on my upper body days instead of every day. and it's night and day. i feel DOMs in my armpits for the first time ever and daily stuif isn't causing the same pain. i've seen more progress towards benching again in the past week than i have in the past 8 months.
        tl;dr take your external rotation exercises seriously and don't pussyfoot around. treat them like any other isolation exercise.

        >The people on this forum
        well, half of the posts aren't even human. i agree with you though, ime general practice doctors have all been useless c**ts. they know nothing about the muscular system of the body, they're just there to shill you pills to stop the pain without addressing the root cause.

    • 4 weeks ago
      Anonymous

      >talk to a doctor
      No thank you, israelite.

  5. 4 weeks ago
    Anonymous

    I really impinged my shoulder during a 4 month break from training, whilst leaning forwards to use my keyboard of all things. Just had to let it heal on its own. Tendons recover at a snails pace. I did deadhangs like the other anon said, but I don't know whether it helped any extra. Someone once said training up your lats helps to hold your humerus down and leaves more room in that gap for everything.

  6. 4 weeks ago
    Anonymous

    I’d say clubbell work. It’s the straightforward way to bulletproof your shoulders.

    • 4 weeks ago
      Anonymous

      lol

      • 4 weeks ago
        Anonymous

        Give me a better alternative then Black person

  7. 4 weeks ago
    Anonymous

    take a break
    don't do flat bench for a few months
    do 3 sets of face pulls every single day I used bands at home
    you can do light incline bench if it doesn't trigger it at all
    once it's fixed focus on your bench form in the future, I'm talking maximum autism fixate on every small detail and start from weight you can do 20 reps with

    • 4 weeks ago
      Anonymous

      Yeah honestly I think I flared my elbows/externally rotated trying to get that 4th rep up. I don’t think I’ll be doing PRs for a long time for any push/pull workouts.

  8. 4 weeks ago
    Anonymous

    passive deadhangs, thank me later

  9. 4 weeks ago
    Anonymous

    OHP your 1rm

  10. 4 weeks ago
    Anonymous

    I had this since I was 15 and I'm 30 now.
    Could never fix mine. Avoid dips and OHP

  11. 4 weeks ago
    Anonymous

    What do you feel when this happens? What does it feel like?

  12. 4 weeks ago
    Anonymous

    So are you a horse or what

  13. 4 weeks ago
    Anonymous

    This shit happens due to muscle imbalance in your shoulder, especially your posterior deltoid, this muscle supports the shoulder and keeps your shoulders in the correct position. Develop your posterior deltoid and your shoulder will never hurt again.

  14. 4 weeks ago
    Anonymous

    I went to an orthopedic surgeon after a bad fall where my arm got caught on something. Did months of PT, then surgery and more months of PT. Almost like having a new shoulder but it sucked losing a year of my life.

  15. 4 weeks ago
    Anonymous

    I had this from doing high volume pullups. Stretching my pec minor fixed it.

  16. 4 weeks ago
    Shoulder Recovery God

    Take it from me, couldn't use my right arm for 5 months till october, then had to fight for every inch of range of motion, was impinged and atrophied from being in a sling for 5 months.

    The trick is to strengthen the rear delts more than you train any pressing exercise. I do face pulls most days of the week, rear delt flyes at least two or three times a week, and get more back volume in than push volume.

    Also, doing exercises specifically for the rear muscle of the rotator cuff (different muscle than the rear deltoid) is the literal antidote to pressing related injuries.

    At least in my experience, which given my circumstances seems valuable, those above habits will give you very robust shoulder joints.

    Also do lightweight Liu raises for range of motion.

    • 4 weeks ago
      Shoulder Recovery God

      Also pic related, mostly the external rotation movements

  17. 4 weeks ago
    Anonymous

    >wait 2-4 weeks to bench or lift at all even back shit fricks it
    >your strict lateral raise sucks
    >tear vs impingement probably tear/inflammation
    >reverse grip bench bb and db
    >flat back more strict military more
    >fromt delts probably weak youre hitting mid mostly feel between your chest and shoulder its the part closest to chest
    >deadhangs pullups super strict heavy tricep pushdowns sereatus pushdowns general serratus work
    >punch grip the bb then try and bend it youre isolating one part of the shoulder not distrivuting it whole fist palm only is what youre doimg

    And thats from someome drunk youll increase your bemch more off my shit than anyone elses.

    • 4 weeks ago
      Anonymous

      >biggest issue of all
      You punch thr bottom of your shoulder blades lengthening thr tendon of your shoulder. This and grippimg like a punch will help the most of weight distribution, so:

      > grip like a pumch twist in like a punch
      >adjust your shoulders so you domt pull your shoulders down as much, get high and pay close sttention to where feels tight when you do it to adjust form for your joints and leverages.

  18. 4 weeks ago
    Anonymous

    been working on mine
    other anon posted picrel with bands
    is like making love in ur socket, so good

  19. 4 weeks ago
    Anonymous

    Apply pressure to the area that hurts.

  20. 4 weeks ago
    Anonymous

    Just recovering from shoulder impingement caused by bench myself.
    What helped me was doing 3x15 - 20 reps of the Rotator cuff exercise like in pic rel as well as cutting out all benching and sleeping on my back exclusively. I've tried dead hangs, ice but didn't have much luck in my uneducated bro science based opinion these only reduce inflammation instead of adressing the underlying muscular imbalances so should be used just as supplementary tools too the more important thing of strengthening traps and Rotator cuff.

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