Cant bench anymore.....

Jack Handy jr

Jack Handy jr

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shoulders painfully creaking and cracking for months...doing relief factor and chiro and as long as i'm not doing any working out i'm kinda good soon as i try to regain my position as alpha dog in my big box gym i have issues I don't know what to do with myself any other old farts having issues with shoulders joints and vagina
 
Jack Handy jr said:
shoulders painfully creaking and cracking for months...doing relief factor and chiro and as long as i'm not doing any working out i'm kinda good soon as i try to regain my position as alpha dog in my big box gym i have issues I don't know what to do with myself any other old farts having issues with shoulders joints and vagina
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I'm guessing you do no rear delt or lat work and your form sucks. Those are the usual culprits for shoulder injury in the bench
 
deadshot138 said:
I'm guessing you do no rear delt or lat work and your form sucks. Those are the usual culprits for shoulder injury in the bench
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Watched Jeff Cavielieri for the past year trying to fix my under developed rear delts i think at my age I've just done to much to my body 15 years of BJJ, weightlifting/bro lifting/hodge podge of body building and calisthenics since 1992.

I've just wrecked and confused my body all in the pursuit of fitness and strength oddly.

I've already retired heavy weighted dips about 18 months ago...perish/ dread the thought of retiring bench press. it's my go to and so cathartic. I use to love (like) when fellow younger gym bros would ask me how much can you bench?...young pups with there curled billed baseball hats, cargo shorts, and wife beater remind me of me back in the day.
 
You may want to give weighted push ups a try.

I remember liking it and it felt easier on the body than bench or weighted dips. Downside is loading/balancing the weight becomes more and more difficult and you need a partner to stack/unstack plates.
 
Jack Handy jr said:
Watched Jeff Cavielieri for the past year trying to fix my under developed rear delts i think at my age I've just done to much to my body 15 years of BJJ, weightlifting/bro lifting/hodge podge of body building and calisthenics since 1992.

I've just wrecked and confused my body all in the pursuit of fitness and strength oddly.

I've already retired heavy weighted dips about 18 months ago...perish/ dread the thought of retiring bench press. it's my go to and so cathartic. I use to love (like) when fellow younger gym bros would ask me how much can you bench?...young pups with there curled billed baseball hats, cargo shorts, and wife beater remind me of me back in the day.
Click to expand...
Heavy dips are known shoulder destroyers especially if you go down too far. Start hitting your lats, upper back and rear delts and when you set up on the bench, squeeze your shoulder blades together and try to use your legs to push yourself up onto your traps. This locks the scapula in position and minimizes shoulder movement. Also a lot of people "hold" the weight with their shoulders rather than letting the bench bare the brunt of the weight and that can lead to shoulder issues as well.
 
deadshot138 said:
Heavy dips are known shoulder destroyers especially if you go down too far. Start hitting your lats, upper back and rear delts and when you set up on the bench, squeeze your shoulder blades together and try to use your legs to push yourself up onto your traps. This locks the scapula in position and minimizes shoulder movement. Also a lot of people "hold" the weight with their shoulders rather than letting the bench bare the brunt of the weight and that can lead to shoulder issues as well.
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Wish i would have known about proper lifting form/mechanics when i started.
 
Jack Handy jr said:
Wish i would have known about proper lifting form/mechanics when i started.
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Maybe try imitating benchpress with dumbells and do them controlled and paused or standing military press paused. Ofcourse always do small arch (if on bench) and squeeze your shoulder blades together. Keep also in mind that you should do your bench path with a natural movement path instead of straigth down and straigth up. Flared out elbow bench will kill your shoulders in the long run
 
I haven't benched in like four years. I only do weighted dips and dumbbell presses.

How do you you feel with the dumbbells? Same pain?
 
TeTe said:
I haven't benched in like four years. I only do weighted dips and dumbbell presses.

How do you you feel with the dumbbells? Same pain?
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YEAH...I'VE SELF DIAGNOSED A SLAP TEAR OR LABRUM SOMETHING IN MY LEFT SHOULDER,

VARYING DEGREE OF PAIN AND IMPINGEMENT IN BOTH SHOULDERS AND PRETTY SURE A SLIGHT LEFT PEC PULL FROM MY LAST SET OF WEIGHTED DIPS A YEAR AND A HALF AGO...

BRO I'M TO THE POINT WHERE I NEED Motrin just to lift sorry for caps lock yelling
 
Jack Handy jr said:
shoulders painfully creaking and cracking for months...doing relief factor and chiro and as long as i'm not doing any working out i'm kinda good soon as i try to regain my position as alpha dog in my big box gym i have issues I don't know what to do with myself any other old farts having issues with shoulders joints and vagina
Click to expand...

IKIFEEL.jpg

Possible alternatives to regular Bench:

- Football Bar Bench or Floor Press.

- Bench using a Shoulder Saver Pad; reduces the range of motion in much the same way a Board Press does.

- Dumbbell Bench with a neutral grip.

- Hex Press; squeeze the dumbbells together in a neutral grip.
 
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I cant do regular squats without my right foot going numb.
I do split squats with light weights.

Welcome to the old man club if you are a new member.
 
Jack Handy jr said:
Watched Jeff Cavielieri for the past year trying to fix my under developed rear delts i think at my age I've just done to much to my body 15 years of BJJ, weightlifting/bro lifting/hodge podge of body building and calisthenics since 1992.

I've just wrecked and confused my body all in the pursuit of fitness and strength oddly.

I've already retired heavy weighted dips about 18 months ago...perish/ dread the thought of retiring bench press. it's my go to and so cathartic. I use to love (like) when fellow younger gym bros would ask me how much can you bench?...young pups with there curled billed baseball hats, cargo shorts, and wife beater remind me of me back in the day.
Click to expand...

Yeah but rear delt work shouldn't tax or "hurt" your body, if anything it should be helping and fixing imbalance. Also rotator cuff work I would add to that guy's post.
 
Can you bench a empty bar full ROM without pain? Is there pain with partials? Any pain with machines? Have you assessed your benching biomechanics? I would consider checking out one of the injury and rehab coaches at Barbell Medicine while at the same time educating yourself on the biopsychosocial model of pain.
 
Three things help me with my bad shoulders (also from bjj) when I bench.

- Longer more intense stretching with bands
- More warmup sets with light weights.
- Neutral grip (multi grip bench bar/football bar)
 
You know the football bar fucks me up more than the straight bar but mine might just be a piece of shit. It's a Titan after all.
 
deadshot138 said:
You know the football bar fucks me up more than the straight bar but mine might just be a piece of shit. It's a Titan after all.
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Everyone has different limitations, reactions to ROM, etc. Personally, I can only Bench with a Swiss Bar.
 
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