I recently started the 12 week press template because my Bench and Press are both pretty low, but I think I have an issue with mobility in my left shoulder that is really hindering me. I have pretty poor external rotation in my left shoulder (my collarbone broke at birth) and I wonder if since I was so young it just never healed back right. It sticks up more than my right side and I get a large mass at the (lateral or distal end?) when I do a lot of high bar squatting on that side. Lately I’ve been doing much more benching on this template and I’m getting much more stress on my right pec than my left and my left arm is not going up at the same pace as my right arm on heavier presses. My left shoulder also always makes a pop sound on every Press rep, but it’s never caused pain. I think I just have snap crackle pop going on.
My questions are…
Do you think having broken a collarbone at birth could’ve made scar tissue that has just permanently reduced ROM or are there some things I can do to help mitigate it?
If I’m just going to have to deal with a semi-lame arm, are there any decent fixes like changing bar grip? (My current grip is 1 hand width from the smooth, I used to put my ring finger on the rings but that caused shooting nerve pain after a few months).
Not at all. For reference, I’ve broken my L collarbone a number of times too. Humans are also asymmetrical and to the extent you have some imbalance causing a weird bar path, I don’t think it’s due to an issue you had at birth. You’ve likely compensated for that after years of experience and it would be extremely unlikely that it never healed right if you don’t have other symptoms. If you have a video of your bench, that might be helpful.
I don’t think you have a “semi-lame” arm, and this belief system may be holding you back with respect to your training. There may be some additional things to do programming wise, but I can’t see your bench press from here.
My next Bench session is on Tuesday, if I link you a video would that help?
I could also link some of my other sessions (i’ve been recording my 1@8s and top working sets for the 4 mains). Only problem is you can’t really see through the plates and the angle isn’t great. It’s mostly to decide what RPE a set was.
No, the bar isn’t wildy imbalanced, but I have a tendency on TnG Bench to have the bar kiss my left spotter pin sometimes and on heavier sets (3s, 2s, and 1s) I’ve accidently hit my left J-hook during the pressing portion. Neither of these have ever happened on my right side while Benching. Possible my left if just that much weaker than my right and my right is compensating for my left?
Is this what Alan addressed in one of his videos about how pulling mixed grip can cause issues with your presses down the road? I always do my 1@8 and top work sets mixed, but all my backoff work is DOH as well as my Supplemental and Auxiliary pulls (with straps when needed).
I am actually between sets on bench writing this and taking some of my reps more for tempo I have realized my left shoulder losing its packing into the bench after the first few reps. I think I need to re-make some of my cues to keep my back even.
Yea, I don’t think that’s likely to be happening or making a difference. That said, we do offer some extensive technique reviews if you’re looking for feedback: Online Form Check - Barbell Medicine