incline barbell bench pain

[SAGAT]

today, i got this intense pain in my right shoulder while incline benching. so ask myself, how the hell can this be? the incline is about 45 degrees, do you guys go higher? lower? could it be because of the incline? or did i just mess up my shoulder? i'm guessing the latter since i only felt it in my right shoulder.

 

[gymtime]

The higher the incline, the more your shoulders are being utilized on bench. You likely experienced a rotator cuff strain. If you do a search on it, you'll find all you need to know and more.

 

[b fold the truth]

I try for 35 degrees myself. I don't see the point in a high incline...

My shoulder hurt after doing inclines last week...make sure you get lots of rest and work those rotators.

B True

 

[zackdarnell]

I'd lower the incline a little.

 

[PolishHammer1977]

Ala B-Fold.........30-35% is optimal.

 

[Fatty4You]

I do less than a 45 degree incline. Sometimes my shoulders hurt when i don't come all the way down to my chest. But now that i make sure to touch my chest on each rep, my shoulders feel pretty good.

-Fatty

 

[eastarr69]

Could also be due to having to wide of a grip or elbows out to far while using heavy weight, or the spot where you bring the weights to...also, if you do not have a spotter and have to unrack the weight yourself.....how do you perform your movement?

I stay at the position that is fixed, i use a spotter for a lift off and keep my elbows inward slightly and i also squeeze the bar like i swueeze my girls nipples, very hard with intensioty, i also us a narrower grip then try to align with the grooves or grips on the bar and i also bury my shoulders in and plant my feet flat and i also drop down to touch my low-mid to lower pec area and drive upwards......

E

 

[SAGAT]

thnx everybody for the suggestions!

eastarr: i don't have a spotter but for the rest, i do the movement exactly the same as you do.

hmmm...i'm going to lower the incline next time, see how it goes.

thnx again!

 

[needsize]

I totally agree with B, 30-40 degree is optimal. I always do incline with dumbells and create my own incline by sticking a few plates under the head of the bench as most preset ones are way too steep and involve way too much shoulder