So basic history is that I use to only bench press and do biceps like every dumb kid in highschool did. One day I was benching and felt a weird feeling in the front of my left shoulder basically along the line that shows if you are ripped. Ever since that day I havent been able to bench without a feeling of extreme fatigue in that shoulder and a weird sort of feeling on the first couple of reps. It isn’t a crack, or a tear, its more of a loud stretch that I think releases gas.
So I’ve gotten an MR arthrogram with contrast which is the highest imaging possible and a very good orthopedist told me that he didn’t see anything wrong. I’ve been through PT but I had already been using those exercises myself to try and correct the issue. The past year and a half I have been training pretty consistently and have gained an extensive knowledge of various workout strategies, methodologies, etc. and the anatomy of the human body (pertaining to muscles especially the shoulder).
I have recently been seeing a very knowledgable physical therapist that was referred to me by Eric Cressey and he thinks my problem is with my inability to stabilize my scapula. He seems to think that the muscles surrounding my scapulae, particularly the left scapula aren’t strong enough to move my scapula correctly, therefore not clearing up enough space for my arm to move and some sort of impingement is the problem. I definitely agree with these thoughts but I have been focusing on my middle back and lower traps etc.
So the problem with working my middle back (rhomboids middle trap/lower trap) is that I can get a feeling of my left rhomboid (for lack of a better term) I only feel the right rhomboid on rows etc.
When I pull back my shoulder blades I often get an impinging feeling in the front of my left shoulder.
I have brought up to him that I think he is correct and that I also thing a lack of rear delt and tight chest are causing the problem. I tend to think my chest is tight because I cant keep my hands on the wall for scapular wall slides without my lower back really arching and compensating. I will provide pictures below, but there is a large space in my delts a little behind my acromion and I think this may be another factor. I have been doing medial/rear delt oriented shoulder workouts and avoiding all anterior delt and pressing movements as much as possible. I also know that my rotator cuffs are very strong because I was told this by two seperate physical therapists.
I have read a ton on the topic and I am just wondering if someone has either gone through this or knows someone who has, and can really shed some in-depth specific light on how I can go about finally fixing this nagging problem. (Pics and video below)
Another note: My left pec is visably more developed than the right and my right delt is visibly more wide than my left.