bloc: Shoulder Impingement

bloc 05.25.17	Didn't even notice the injury theme until I put in entry #4 lol
MO 05.25.17	man lifting injuries are no joke. I messed up my shoulder ages ago doing military press dumbbell presses. just no fun get better man
theacademy 05.25.17	i think this is what landed dallas kuechel on the DL
guitarded_chuck 05.25.17	dont u be ego liftin bro, im watchin u
DikkoZinner 05.25.17	Got this same issue. Can't do any overhead presses and grip has to be spot on w/ the bench press. Yeah just take it easy for a bit you'll be fine.
bloc 05.25.17	Heard good things about holding a broomstick with a wide grip, starting at the quads and then slowly rotating your shoulders so that the broomstick passes overhead and then behind your back, all the while keeping your arms straight. Obv you need crazy shoulder flexibility for that (which I never had) but at least going a bit behind the head really helps.
Calc 05.25.17	nevermind you said benching, i was thinking incline benching and wondering why you were arching your back at all
bloc 05.25.17	Even with incline benching (I only do it with dumbbells now btw) I arch. Otherwise it is impossible to keep the shoulder back and chest high up, no?
Jots 05.25.17	pulled a muscle in my upper back the other day. most likely to constructing my workout unwisely in terms of focus on certain muscle groups. it's a long process to perfect
Jots 05.25.17	@bloc - with incline, the focus should be to keep shoulders pinned and chest high, but that's about it - never focus on arching like you would on a flat bench.
bloc 05.25.17	Yeah building an intelligent routine is one of the hardest parts, yet it is so damn overlooked.
Jots 05.25.17	i mean, it's a position between 0 degrees (flat bench - plenty of arch) and 90 degrees (mil press - no arch) so it makes sense that the amount you arch would be significantly less than bench but maybe not quite as neutral as mil press
bloc 05.25.17	I keep the bench at about 30 degrees or so? Pretty much the notch right before the bench is completely flat. I do like arching though, it makes me feel it more. No crazy powerlifting arching though
Calc 05.25.17	maybe you guys could answer this since we're on about injuries. While not technically an injury, whenever I do either barball or preacher curls there's a very slight pop in only my left bicep that freaks me out. it's been happening for awhile and I've gone away from those two exercises because of it but I tried again yesterday and it happened again, no pain or anything but it's kinda lame
guitarded_chuck 05.25.17	i dont arch at all on flat or incline. i mean when i push my upper back into the bench it keeps my core naturally flexed and lower back taught which is sort of an arch but it doesn't come off the bench also personally when i db bench i turn my elbows in at a slight angle which isn't as hard on my shoulders (i very rarely do bb bench because of this)
bloc 05.25.17	Try foam rolling before lifting. I used to get a pop in my shoulder when dumbbell shoulder pressing for years and it scared the fuck out of me too, but it never caused pain. With a tiny area like the bicep, I would use a baseball or lacrosse ball and sandwich it between the bicep and a vertical wall and just roll around on it, adding constant pressure on the bicep. True, you might look weird as fuck but if you do it privately at home then who cares.
guitarded_chuck 05.25.17	https://www.youtube.com/watch?v=zsmeXwHu6W0 i do these stretches too, worth checking
Jots 05.25.17	"also personally when i db bench i turn my elbows in at a slight angle" yeah i keep my elbows at like 70 degrees or so and it feels good generally
Calc 05.25.17	i'll try that bloc thanks
guitarded_chuck 05.25.17	yeah isolates the chest more too i do believe
bloc 05.25.17	Yeah tuck the elbows a bit for sure. Comfortable for the shoulders and really isolates the chest.
Devastator 05.25.17	I got a cramp once in football right as I was about to dead lift, I dropped the weights and apparently fell like I was shot according to my teammates
Brewtality91 07.07.17	^ you got devastated
DungeonBoy 07.07.17	Had it for about 3 years. Realllllly sucks. Good luck, best advice, don't try to "push" through it. Find alternative exercises that don't aggravate it. The more it hurts, the longer it will take to heal.
bloc 07.07.17	Thanks man, it's been about 6 weeks now and it has improved significantly, but it is far from being 100%. I can't imagine living with it for 3 years though. I have noticed it is most aggravated when performing chest machine exercises so I avoid those. Free weights 4lyfe!
CaimanJesus 01.31.18	Yes.
bloc 01.31.18	lol nice edit