Thanks to all. I plan to fix my shoulder injury by stopping benching altogether for 1-2 months. Instead, I’m doing Smolov Jr for front squats with chins and rows as supplemental exercises. Hopefully, my shoulders become balanced again and I could beat all my personal bests in an intercollegiate comp this September.
I hope my acads don’t kill me.
What’s the injury?
I don’t know what it’s called, but it’s a pressing injury. I got it when I benched 185 lbs and ruined my form. It basically hurts whenever I press forward or lift my shoulders sideways and up. It doesn’t hurt if I pull back.[/quote]
Sounds somewhat similar to recurring problems I have (I’m guessing here obviously).
For me, what works best is the following;
1st couple weeks - back off benching and focus on some external rotations, scapula work (ie. band face pulls), light delt/trap work (ie. YTWLs) and push ups. I generaly don’t really have a program for it, I just pick a couple that don’t really hurt that day and try to get blood flow into the muscle.
If you do a few sets in between your squat warm up early squat sets it may help to loosen your shoulders up for squatting.
Next few weeks - This completely depends on feel. If my shoulder feels fine, I’ll jump straight to light benching (after a warm-up). But if the range of motion still bothers me then I’ll opt for floor presses.
Once recovered - On the advise of a much more accomplished lifter, I’ve started to replace some of my benching work with 1,2 or reverse band benches. I don’t cycle them for 3-4 weeks like Westside, rather just rotate one in for a session every 2nd or 3rd session.
I can’t say any of this will work for you, but try some of it out if you want.