NOOO YOU CAN'T JUST LAY FLAT ON YOUR BACK AND PUSH UPWARD BECAUSE...YOU JUST CAN'T OK?
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NOOO YOU CAN'T JUST LAY FLAT ON YOUR BACK AND PUSH UPWARD BECAUSE...YOU JUST CAN'T OK?
take care of your joints anon. dont be moronic
Wait my left shoulder has been having issues from bench press, how do I fix this?
retract your scapula during bench, do basic shoulder pt excersises
Here's some general advice that might help you.
Adjust your training volume so that you can recover sufficiently or adjust your sleep and nutrition so that you can recover from current volume.
Don't add more than 5% of your max to the bar each week.
Train your shoulders through all ranges of movement (horizontal pull and press, vertical pull and press).
Include some stability work in your training. My favorites are dumbbell IYT raises, Trap 3 raises, behind the neck press/lat pull down and bottom-up kettlebell presses.
>IYT raises
brilliant, another front delt excercise - u don;'t need to front delt at all if u do ANY pushing motion
Just do Reverse grip in a power rack or use dumbbells.
Same
facepulls, 3x20 2-3 times a week. literally the one thing I learned from athmeme x that helped. used to do them on the tricep rope at face level, but you can do them with bands or gymnastics rings as well. I personally prefer doing them with rings but yeah, I've been doing them since I was 19 and haven't gotten a shoulder injury since, 23 now. used to get shoulder injuries every 2 months from 16-19 no joke. your rear delt is basically armor for your rotator cuff and you need something to grow it.
>facepulls, 3x20 2-3 times a week. literally the one thing I learned from athmeme x that helped.
it's garbage, works mostly front delt like literally half of upper bod exercises
do this 8:23 https://www.youtube.com/watch?v=ozZKx9yC24E with dumbells, lodge ur shins against sth, u can keep spine straight, just hing hips
if u liked facepulls u will be blown away by this rear delt killer, one last hint: keep entire weight on triceps not biceps, u should be able to do it painless with bicep tendinitis
Stop benching
Lu raises and barbell/dumbbell rows
90% OF PEOPLE WITH BENCH PAIN DO NOT WORK THEIR UPPER BACK ENOUGH. YOU CANNOT WORK YOUR UPPER BACK TOO MUCH. PULL-UPS ONCE A FORTNIGHT DOESN'T CUT IT. MAKE FRIENDS WITH THE LAT PULLDOWN, ROW MACHINES AND BARBELL EXERCISES.
Hope that helps. But seriously, your upper back becomes your platform for benching (retract scapula or whatever it is people say) and additionally, your shoulder is a ball and socket joint that move freely. If you overdevelop and overuse the front pulling muscle (chest/front delt) and do not develop the backwards pulling force (rear delt/back) in tandem, the shoulder is imbalanced and you have problems. This is why first time lifters who bench a ton and don't hit back have a slumped over caveman posture.
Many moronic bro's do way more volume for pushing movements than pulling.
It should be the other way around. You should do more pulling than pushing. Back is stronger and recovers faster than the pushing muscles.
If you can't fix it stop benching.
You're not a powerlifter so there are no must lifts. Do smith machine or hammer machine presses.
I think I fricked my shoulder up on bench and was doing db incline to get around it and for some reason I can do the inclines without an issue but bb bench causes the joint to flare up.
Rows and reverse pec decs to hit rear delts was the fix right
It's the movement pattern that is doing it. You just did too much on flat and now you need to recover from it.
Had the same issue with back squats.
Could do front squats, leg press, etc, but back squats fricked my low back for a period of time.
learn to communicate without wojaks
I only overhead press pecs are for gays anyway
Yes
post body I know you won't
>Left shoulder's been fricked for years
>Feels like a marble is lodged inside somewhere
>Doctors, chiroprators, physiotherapists can't find anything
>No amount of stretching and lifting helps
>Last month I notice a tiny dent at the window in my car
>It's from where I rest my arm while driving
>Decide to not to that anymore to see if it will even out
>Three weeks later shoulder pain and impediment is completely gone
When I had my shoulder injury I noticed that keeping in that position you're describing was painful and extended the healing time.
Sounds like that never let your shoulder heal
My shoulder was fricked before it even began. I've been resting my arm while driving for 20 years, but didn't start lifting until eight years ago, and just thought it was my age catching up with me ¯_(ツ)_/¯
>NOOO YOU CAN'T JUST LAY FLAT ON YOUR BACK AND PUSH UPWARD BECAUSE
of course u can, just not with an barbell, not for long that is to be precise, and that's because of wrist positioning
if u however use swissbar, or paraletts for pushups, even weighted if u really bang 50 in set effortlessly then u probably should - close grip, very low with utmost care for stable tensed back
there's no reason to bench, even benchers don't "bench", but there's no reason to forgo all pushing motions, if u're smart about it
>Do lateral raises
>Somehow frick up my left shoulder so badly I can't lift for a good year
>It still has clicking and slight pain to this day
>3 years later decide to hit the gym again
>Do lateral raises
>Frick up my right shoulder
>Currently has clicking and slight pain
HOLY FRICK
>>Do lateral raises
u haave only yourself to blame - don't do stupid shit, stupid
>hmm, why not just start where I've left off?
Why are lateral raises bad? I do them and they're alright
They aren't. You just see a lot of egolifters swinging up way too much weight and they frick up their shoulders.
Try bending your elbows 90 degrees for lateral raises, it made the exercise less damaging to my shoulders.
Fricking lost
feels good to know I'm not the only one with a fricked up shoulder from bench press