Shoulder Pain/weakness (during Presses)

Pain & Rehab Forum [Moderated]
1

Hello all,
I have a question surrounding pain/weakness in my Left Shoulder during press movements. I have a hard time defining it because I am not sure ‘what’s wrong’ (trying not to nocebo myself). I know the docs say to come here to start fleshing it out, so thought why not give it a try.

So, I find that I have a hard time progressing with my presses due to pain/weakness in my left shoulder. I have a difficult time pinching my shoulders on the bench and extension on both ohp and bench. I am having a hard time explaining it, because I have just always dealt with it (well, at least since I started Barbell training last April).

I also find it difficult to bring my hands in on squats because of my shoulder. But that doesn’t give me pain, just not very comfortable. Also, probably doesn’t matter, but I did dislocate my shoulder in 2008 and foolishly did not get it checked. I know, I’m an idiot. But maybe it doesn’t matter. My goal is just to have an easier time pressing (minimal pain/weakness). I am not sure what is needed, but hopefully this is is a start. I have been rambling, sorry. Thanks for any help

2

Hey @GenghisKhlaw ,

Sorry to hear about this issue.

How has training been recently?

Have you dislocated your shoulder since 2008?

Have you tried adjusting loading to the area and then titrate back up?

3

Thanks for the reply.

Training is going okay. I just did OHP today and the left shoulder was still uncomfortable (really at the top of ROM). Not necessarily pain, just not comfortable (wincing). Same with wider bench (when bar hits chest). I find I have the least discomfort with Close Grip incline/Flat Bench.

I have not dislocated it since 2008. One time was enough for me.

I have not adjusted loading. How would one do that? I have only ever done NLP, Thr Bridge, and the 3Day Hyp. I use RPE, though still trying to figure it out, so that might help.

Again, thanks for the reply.

4

Gotcha.

Yeah there are a few ways to adjust training variables:

  1. Adjust volume - number of training days, number of sets, and number of repetitions. Typically in symptomatic situations, I’ll increase volume by increasing repetitions for each set in order to regulate external intensity (weight being lifted).
  2. Adjust intensity - either lower RPE/RIR or purposefully lower external intensity based on percentage of lifts
  3. Adjust pacing of movement - typically in symptomatic situations I set tempo standards for concentric and eccentric portions of a lift to further regulate external intensity while increasing internal intensity
  4. Different exercise selection for the area if the entire range of motion is symptomatic

Check out Dr. Baraki’s video here: https://www.youtube.com/watch?v=mdwj5ORPmX0