Can't press for a bit, what do?

Discussion in 'Strength & Conditioning Discussion' started by Beable, Dec 21, 2012.

  1. Beable

    Beable Blue Belt

    Joined:
    Jul 16, 2007
    Messages:
    502
    Likes Received:
    0
    My shoulder has been bugging me off and on when I press near my limits. My other lifts are progressing, including bench. I want to take some time off of pressing and I'm hoping for suggestions for what to do. The simplest would be to just bench again where I normally press. Maybe supplement with light, high rep presses.

    I am a novice in terms of what weight I can move. I lift twice a week and do these things:

    Tuesday
    Squat 3x5
    Bench 3x5
    Deadlift 1x5
    some assistance
    sometimes cardio

    Friday
    Squat 3x5
    Press 3x5
    Barbell Rows 3x5
    some assistance
    sometimes cardio

    Thoughts?
     
  2. DrBdan

    DrBdan Something clever

    Joined:
    May 6, 2008
    Messages:
    12,090
    Likes Received:
    964
    Location:
    Toronto, Canada
    Do light higher rep benching or maybe keep 3x5 but do it with 10-20% less weight.
     
  3. chaospfa

    chaospfa Blue Belt

    Joined:
    Feb 22, 2010
    Messages:
    685
    Likes Received:
    2
    Location:
    South Africa
    Weighted pull ups or weighted dips. Or as DrBdan said, a lighter bench.
     
  4. redaxe

    redaxe Silver Belt

    Joined:
    Aug 27, 2008
    Messages:
    10,166
    Likes Received:
    24
    What are you doing for shoulder mobility and warmup?

    And how wide of a grip do you use on bench press and overhead press?
     
  5. Beable

    Beable Blue Belt

    Joined:
    Jul 16, 2007
    Messages:
    502
    Likes Received:
    0
    Thanks for the suggestions. I think I will do the lighter bench. I do pullups at home on off days, but I can only do a couple, so weighted is out of the question. Never tried dips.

    I don't do anything for shoulder mobility. I'm open to suggestions in that area.

    Bench I put my pinkies on the outer rings. Press my hands are maybe a thumbs length from the middle smooth (about shoulder width or a little narrower for me).
     
  6. redaxe

    redaxe Silver Belt

    Joined:
    Aug 27, 2008
    Messages:
    10,166
    Likes Received:
    24
    Your grip is relatively narrow, that's good.

    Try doing "shoulder dislocations" before your press workout. Also try external and internal rotation against band tension.

    Do your shoulders slouch forward when you stand? When you let your arms hang to your sides, do your thumbs point straight forward, or do they tend to point inward toward your groin?
     
  7. Beable

    Beable Blue Belt

    Joined:
    Jul 16, 2007
    Messages:
    502
    Likes Received:
    0
    Thanks, I'll look those exercises up.

    I believe my thumbs tend to point more inward.
     
  8. redaxe

    redaxe Silver Belt

    Joined:
    Aug 27, 2008
    Messages:
    10,166
    Likes Received:
    24
    Yeah you might be in a state of excessive internal rotation of the shoulder, which will make overhead lifts difficult and painful. It happens when you focus on bench press too much and neglect to train pulling motions.

    Focus on strengthening your back with more pulling lifts, and relaxing/opening up your pecs with mobility exercises.

    Another good one is to get a lacrosse ball, put it against a wall and roll it around on your chest and shoulder to massage all the pectoral and anterior deltoid muscles to get them to relax.
     
  9. cheez whiz

    cheez whiz Brown Belt

    Joined:
    Sep 8, 2009
    Messages:
    3,059
    Likes Received:
    145
    Like so:

     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.