Muscle Damage and Inproportional

[Hellawulf]

I have a damaged right shoulder, and when bench sometimes it begins to hurt, also have a stronger right pec than left pec which interfers with my benching fairly often. Sometimes too the point where I might be putting to much stress on my right pec at a different angle and causes it too pull. My right shoulder hands a little lower than my right shoulder ever since I dislocated it playing football. I was thinking maybe I should come off the weights and just work push ups for a while to build more even strength in my upper body, anyone have any ideas?

 

[Foxxxy]

i dislocated my shoulder and broke my humerus so i know the stinging/stressful pain on your shoulder when you bench. take like 5-10 minutes to stretch it for like a month right before you do bench and then it will most likely stop coming back. that's what i did.

 

[slimjim1985]

I too have dislocated my right shoulder 3 times and still haven't gotten shoulder surgery. I just train smart. I wouldn't advice stretching it too much if it is the rotator cuff. Start out with small weights with db's. Don't forget too do rotator cuff exercises with 1-4 lbs and add some theraband as well. the biggest killer will be to start to heavy or to move up in weight too fast. be patient with small wieghts and it will come back.

 

[Big_BK]

Tendons take the longest to heal. WHen i almost tore my patella tendon off the bone i could barely walk for a week and shoulda been on crutches but i wasnt and it took nearly 6 months to heal and to this day its not the same as it was and occasionally will give me problems.

 

[RottenWillow]

I have a damaged right shoulder, and when bench sometimes it begins to hurt, also have a stronger right pec than left pec which interfers with my benching fairly often. Sometimes too the point where I might be putting to much stress on my right pec at a different angle and causes it too pull. My right shoulder hands a little lower than my right shoulder ever since I dislocated it playing football. I was thinking maybe I should come off the weights and just work push ups for a while to build more even strength in my upper body, anyone have any ideas?

If you feel you must bench at all right now, I'd strongly encourage you to adopt the style that works far more pec and is far less stressful for the shoulder.

Briefly, the groove is much lower than the common style. The bar touches right at the insertion of the pecs at the bottom of the ribcage. You'll find your poundage drops by as much as 15% b/c you cannot activate delts nearly as much to aid in the lift, but that's exactly what you need right now. You may also find your pecs start growing more.