- Joined
- Nov 3, 2023
- Messages
- 303
- Reaction score
- 973
I injured my shoulder or pec once benching with bad form. I was benching every other day plus weighted dips. I had a big back arch and wide hands.I never go over 225. I know I could for ego lifting but I’m scared of injury honestly. I’ll do 225 for reps. I’ve had a few shoulder injuries and as somebody who has had a few injuries before and works a physical job, I’ll stay at 2 plates.
I do full pulls and focus on form. I like to think that I can gain the same gains from that than doing 3 plates and cheating a bit.
I felt (and in my memory, heard) like what seemed like Velcro tearing up near my shoulder and I instantly had bad weakness and my spotter had to help lift it off me. There wasn't really pain unless I was doing some pushing motion then I had bad weakness and some pain. I was really worried. But there was no bruising.
I didn't do any kind of pushing movements for a few months just lots of self massage, extremely light mobility stuff and hot tub and ate lots of protein. Eventually I started back with pushups for a few months then got back into weights very slowly.
Now I'm stronger than ever before but I don't arch my back at all and use a closer grip than before. I take at least 2 or 3 days off after, no more every other day.
My bad form and lack of recovery really hurt me! But I learned my lesson. Now I take it pretty slow and never jump up in weight until I've really mastered a weight for a while. I was so worried when that happened that I tore my shit or something and was gonna need surgery but thank God it healed up without that.
Looking back it was a relatively minor injury but I've never felt anything like it felt when I hurt it. It was like a heard and felt Velcro rip apart in my pec!