posted Mon, 04/01/2013 - 15:45
1972
Chest Help
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So last week on chest day my strength was there but felt a little discomfort in my shoulder. Against my best judgment i decided to push it and put 275 on. first two reps were easy and then third rep i felt a huge pop in my left shoulder. finished the rep but obviously cut the workout short. now a week later try chest again and couldnt even finish incline dumbbells because of the discomfort. now im pretty positive it is just the front delt so my question is what would you all do. take a few weeks off from chest and shoulder press? Or do you guys have some alternatives to presses so im not feeling terrible for not lifting?
Thanks for any help guys
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Your shoulder joint is capable of a larger range of movement than any other joint, so there's a lot of muscles in there doing the job. It also makes the joint more vulnerable to injury.
What helped me was doing exercises to target all the muscles. In my case it was the rear head of my deltoid that was weak along with other muscles that support it. After doing bent over lateral dumbbell raises for a few weeks my shoulder was better.
Try doing rotator cuff and rear head delt exercises. Reverse pec dec, dumbbell raises, side laterals and other movements that use VERY light weight but target the small muscles in the shoulder.
The problem brother with the way you describe this is the "huge pop". Muscles don't pop tendons, ligaments, and cartilage does. If you have insurance go get a scan if you don't I recommend that you don't train that shoulder and start a pressure and stretching rehab. Let it rest for at least 2 weeks and then start to move it in every different direction with no pressure. If there is no pain then by using a 5 to 10 lb weight start pushing it slowly in every direction. If there is pain stop. And when I say 2 weeks I mean that is the earliest. Shoulder injuries are no joke and if you go into denial because of the fear of losing your gains believe me it can lead you to a place that will be far worse for losing your gains. This sucks I know shoulder injuries all to well and I pushed mine to my own detriment. To this day I have limited range of motion because of being impetuous. But good luck my friend I can sympathize with your frustration.
Great advice pank! Your def right muscles DO NOT pop the shit you don't want poppin pops lol. +1
thanks brother yea i have a history of shoulder problems and believe me i know when im totally fucked...to the point where i couldnt lift my arm and its not like that right now. just a little discomfort, but i honestly have no problem taking 2 weeks to a month off of chest and shoulders and during that time im gonna rehab it like i did previously. if its still bothering me in that amount of time ill definitely be visiting an orthopedist.
AnonYes sir you got the right idea I waited a week and did stretch exercise with bands and I'm Doug alot better it also depends I how bad he may have tore something if its small tear he can bounce back if its to messed up its surgery time : ("""""
Exactly it is the same story for everyone who has been there. Glad you are doing better!
AnonHe'll yeah me too shit I am seriously hitting way less weight and controlling it I get hardcore pumps skin ripping curling freakig 30lbs dumbbells dude with good form and I flex at the top too
I'd give it at least 2 weeks bro, 4 is probably even wiser - and even than I would only start up on smith machine at a decline to see how it feels. Ahhhh than again who am I kidding, I'd probably try hitting it every week till my chest implodes.. we've all got the same sickness
I have this problem when I incline bench. Does it fell like your shoulder blades are hurting/crazy pump just in a small area ? If so pinched nerve!
its right around where the front delt is and is the pain/discomfort is only there when i bring it past 90 degrees
Yeh chill for a week or two then hit some light dumbbell or machines so you can focus on the movement not the stabilization. Super lightweight and if anything is uncomfortable or painful see a doc immediately.
yea that's what i was thinking. some time off then bring it back light. I can definitely afford the rest. chest and shoulders blow up for me anyways so if i lose some it'll come back quick
Yeh actually its really healthy to take off two weeks every 6 months or less to really let your body get a full heal. So it will get you that needed rest and let your body focus on the hurt areas completely and boom! You will be growing and tearin up the gym in no time. The way you gotta look at it is take two weeks to heal or 6 months plus or permanently due to injury or possibly surgery.
yea i know just been pushin too hard and not listening to my body. thanks for reminding me it can only take so much!
Our minds like to think there in control but our bodies really do tell you what you really need! Just take the time to listen :-). I have learned the hard way many times lol. Just would hate to here you not being able to move forward cuz of a permanent injury.
AnonBoom exactly good advice bro good advice ! I'm actually going to start working out today to see how I'm feeling and I was thinking light weight perfect form from now on to see what's up I think we all get caught up trying to heman the shit out of big weight and sometimes it's not a good idea
Thank you celt!In the last 6 months or so I dropped all my weights and started focusing on form and flex during my lifts and my frame has gone through phenomenal changes. I watched a lot if kai Greene workouts and he was very adamant on form.and so far its workin!
AnonAwesome I'm doing same and glad to say it was arms day and I didn't get any real pain in shoulder I messed up so I happy but I'm sti going to go super super light on shoulder day may even skip it this week to give it a little more time
You will notice a huuuge difference! Once you got your form and flex down bump weight up to med-high like 10-12 rep and that's when you really start to see the size. Also focus on your pumps cuz that's what really matters at the end of the day. My shoulders were acting up and once I switched it up and built the correct movements and muscle the pain disappeared.
AnonShit bro good shit thank you
Give them a vote if you find it helpful.PermalinkNo prob boss! Glad to hear you know when to take action and correct! Not a quality you catch in too many people! Kill it brother n get shredded!
AnonYes sir
AnonAre you sure it's not your rotator cuff and you should not use it for 7-14 days if it is to see how bad it is and do exercises to rehab it bro I did something similar but I'm sure it's my cuffs it too popped and the was discomfort and made a pop as I continued so I took off and I'm going to see what's up
ive always had problems with my bicep tendon in both shoulders so who knows. but i do have one of those bands orthopedists give you so ill rehab them for a week or two i guess and see how they feel
AnonI really think its in your best interest bro and next time warm them up better with that band before you lift and also try not to go to hard on weights sometimes gear makes us stronger than our body can handle that's how alot of people get hurt ! That's what happened to me at least I went in I tren feeling ready and diet warm my shoulder up good enough and went hard on cable flys and pop goes the weesal lol