I’ve been training more consistently over the last 4 months, but recently took a 2 week break. I came back to training and started up again at Week 4 Phase 1 of the Beginner Program, and was benching for sets of 10. I worked my way up to 85 and ended up with significant right lateral shoulder pain.. idk.. I think it could be long head pain but I might be completely wrong, not great at this esp with self diagnosis, sorry.
I have a history of tendinitis in both shoulders, and this definitely does feel like that and I have no ROM limitation. I decided to continue to train following WYGDNT and started benching the next session with the empty bar. Here is a video:
During the session when I got injured, my ring fingers were on the knurl breaks. Today, my little fingers were there because I figured maybe trying to widen my grip too quickly was causing this, but I don’t know. I just did two sets of empty bar, and there’s definitely more pain now than there was before, so I was hoping to know:
Are there any major issues with technique that I can quickly fix to not make things worse?
I have historically quit training for 2-3 months when this has happened because of low morale and fear. Trying not to do that this time.
YouTube has told me this may be a shoulder instability (or something) problem, and some sort of anterior shoulder raise with bands was suggested. If I go to a physiotherapist and obtain active-modality rehab exercises in order to presumably improve my pain scores and strengthen rotator cuffs etc, where would it fit into my workout schedule? Before the movements, after the movements, before the presses?
The pain started 6 days ago with a bench press. I did a shoulder press on Tuesday, and I remember things feeling better for a day after that, if that helps with anything. Doing work at a computer definitely makes it worse, so I’ll have to dial in my ergo.
Thanks for the post and sorry to hear about your shoulder discomfort. I’m confident we can help and that you’ll be back to unrestricted activity soon!
Regarding the diagnosis, I don’t have a good sense of that based on your description. That said, the specific diagnosis is only important when it changes what we’d do, which is unlikely in this case. I do not think this shoulder instability, a “weak” rotator cuff, nor do I think a raise with bands should make up the bulk of your intervention. I have a low level of confidence you will find satisfactory results with a run-of-the-mill PT. If you have access to a great PT with experience in strength training, that would be a different story, Instead, I think you would benefit from a consultation with our pain and rehab team.
Regarding the bench video you submitted, the bar looks too high in the rack and the bar is touching far too low on your abdomen for a non-close grip bench (e.g, index fingers at the start of the knurling or closer). Still, having more pain after the session with the empty bar suggests we need to start elsewhere for your entry point.
I do not think quitting training or taking a break is likely to be helpful long-term. While pain may decrease in the short-term, you are also detraining, which increases the likelihood of future recurrence. Instead, we’d prefer to find a good entry point, increase variation, and directly train the area of concern as best as possible, gradually returning to unrestricted activity.
I am two weeks out from the igniting event, and my pain scores are much lower now. I’m rating 1-2 on most days and I’ve found that, whole there is some understandable ache post-workout, I don’t have lasting or increased pain following bench press.
Here’s a video of me benching with the j cups one position lower on the rack (let me know if even lower is necessary, if possible) and trying to touch higher on the chest.
I have a group bench press training session booked at a local powerlifting gym tomorrow. I’m hoping I might be able to get some coaching from them in order to be able to feel out the correct bar path to observe here, as I’m unsure as to where exactly the bar is supposed to land and how exactly that’s supposed to feel. Will report back in a week or two. Hoping to add more weight gradually without adverse outcomes now that the advice thus far has enabled me to continue to train.
