T Nation

Unsolved Weird Pecs/Shoulder Pain


#1

Hi I’ve been going around chiro and physios to solve this injury of mine but none of them have been helpful…

I experience pain around the anterior shoulder closer to tendons near the armpit when I adduct my arms on a horizontal plane; The strange thing is that I would only experience this pain when I adduct AND retract my scapular at the same time (which causes pain when I benchpress).

Many chiro and physio would give me solutions that would help with injuries regarding pectoral/shoulder tightness. However, I have already tackled most common causes but to no avail. I’ve tried strengthening my upper back, releasing tension/stretching my pecs and shoulder. The pain would still appear if I RETRACT MY SCAPULAR and benchpress.

I do recognize that I have a seemingly proper but not perfect benchpress form. I was doing 286pounds for 5x5 at 178 bw before I decided to rest up. Grip on bench is just outside shoulder width which is quite narrow, with elbow tucked slightly.

I hope there would be someone out there that could help me with this nagging injury of mine.


#2

Have you tried band pull aparts? I mean like 100 a day? I had a weird pain in my right arm for over a year and did a BPA challenge, now it never hurts. Just a suggestion. :slight_smile:


#3

Sounds like how i felt before pec tear, work rotater cuffs hard, keep benches very light, see if you can’t see Sports medicine doc.


#4

Yeah I alternate band pull aparts and facepulls every other day


#5

Hmm rotator cuffs… I’ll try it out!! Thanks a lot! I surely wouldnt want a pec tear man…


#6

What kinds of symotoms were you experiencing before you had your pec tear?


#7

It felt like shoulder would start to come out of socket on heavy benches, my weak side (left) was always three or more inches behind on lockout, with max weights.
I use medium grip but when i would have hard time on left lockouts i would flare elbow out, and lean right opening up left side.


#8

Alright, thanks a lot for your response! Mine’s on both sides though haha I’ll rest up 2 weeks and see how it feels.


#9

Have you just made a large poundage increase?
What accessories lifts are you doing? 130kg x 5 x5 is putting you at around a 165 kg max pretty close to double bodyweight.


#10

Yeah i progressed quite a bit the last four months.
Ever since i feel the pain, i don’t do any other pressing movements after my bench. Usually it would be bench > some kind of row > face pulls and triceps movement, and I’m done fr the day