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Health & Fitness
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Old 08-18-2014, 03:10 PM   #1
NOVAbimmer
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halp!

H&F fanatics, need some advice.

BLUF: not sure if I just need to rest for a while or if I need to see a doc

Background: My right shoulder has never really given me problems before, but it has always been "noisy". Cracks and pops all the time, sometimes with pain, sometimes not. Dad had really bad joints.

Past six months I've started taking the gym seriously, my workouts prior have typically been body weight/calisthenics/cardio, with a sprinkling of lifting here and there.

Bench pressing today, normal workout weight, nothing crazy, didn't get through a set and a half before my right shoulder couldn't put up anything more. Barely got a 5th rep up in the second set. Chest and arms felt fine, it was just my shoulder that couldn't do any more. Dropped weight by 40 lbs and was fine. Did reverse grip bench with normal weight and was fine for three sets.

I've noticed a similar problem over the past month or so, where my right shoulder feels weak on presses/flys, but it hasn't actually kept me from completing a workout before.

Since I've been thinking about it, I realize I had a similar issue earlier this month during a PT test (Army PT test is 2 minutes of pushups, 2 minutes of situps, 2 mile run for those who don't know), got out high 50's in pushups and my shoulder wouldn't do any more. I could have probably done 20 or so more had my shoulder kept up. I didn't think anything of it at the time, but now I am.

I hate going to the doctor, especially for something like this where I'm not really in any pain. What do we think, should I just take it easy for a little while and see how it does? Target the shoulder and strengthen it? Or go see a doc/orthopod and see what they say?
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Old 08-18-2014, 03:46 PM   #2
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hows your form on the bench. I know if you have flaired elbows it will put a lot of stress on it. Does it hurt when doing overhead press. push ups, and all that sh1t?
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Old 08-18-2014, 03:50 PM   #3
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it doesn't hurt, but it feels weak doing pushups. Overhead press doesn't seem to have an issue, but incline bench is the same as flat/decline

Form on the bench is good, IMO, I can try to grab a video if you want, but I try to imagine squeezing an orange in my armpits while doing bench to keep my elbows around 45*.
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Old 08-18-2014, 03:56 PM   #4
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it doesn't hurt, but it feels weak doing pushups. Overhead press doesn't seem to have an issue, but incline bench is the same as flat/decline

Form on the bench is good, IMO, I can try to grab a video if you want, but I try to imagine squeezing an orange in my armpits while doing bench to keep my elbows around 45*.
That's pretty good then. Maybe just see what the right dr says. I know how to not get you injured I'm not too good with fixing you other than saying rest up on the movements that irritate it.
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Old 08-18-2014, 03:58 PM   #5
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I really wish the guy who I saw for my knee in college was still in practice, he was outstanding. His bedside manner sucked, but he was never wrong. He was like House for joints.
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Old 08-18-2014, 04:35 PM   #6
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I would cut out barbell presses and flyes all together. Use dumbbells for your presses. Try holding them at different angles to alleviate the pain.

To maintain shoulder health you should be using a 2:1 pull to press ratio. Meaning for every 1 pressing exercise, you should be doing 2 pulling exercises. I like a 3:1 ratio personally. But I prob have different goals than yourself.


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Old 08-18-2014, 04:37 PM   #7
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I would cut out barbell presses and flyes all together. Use dumbbells for your presses. Try holding them at different angles to alleviate the pain.

To maintain shoulder health you should be using a 2:1 pull to press ratio. Meaning for every 1 pressing exercise, you should be doing 2 pulling exercises. I like a 3:1 ratio personally. But I prob have different goals than yourself.


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Where did you get that ratio from. I have never heard it. Not saying it's wrong just interested.
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Old 08-18-2014, 05:00 PM   #8
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Where did you get that ratio from. I have never heard it. Not saying it's wrong just interested.

I've seen it a lot here and there from different trainers. Eric Cressey (expert in shoulders) might've been one of them. A good friend of mine who's a former S&C coach for Bentley college and also played pro football also preaches it. I tend to listen when he talks cuz he's a freak... Lol


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Old 08-18-2014, 08:32 PM   #9
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I had a similar issue with my shoulder. Actually I injured it again few weeks ago. Go for PT for 2-4 months. That helped me alot. Insurance covers part of it.

With Leezy here, most people overdo pressing shoulder exercises. I would not say pulling Vs pressing, but focus more on rear and mid delts. Avoid BB until you feel better as it will aggravate it more than DBs.

Get a rubber band, stretch shoulders twice a day for 15min. Many videos online to show you sample moves. Foam rolling also would help a lot.
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Old 08-18-2014, 09:03 PM   #10
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I love my foam roller. I think I still have my rubber bands from the last time I was in PT
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