Too touch chest or not ( does it really matter )

[punch]

Question for the powerlifters. Since you all lift heavy I am assuming that some of you have experienced a form of shoulder pain at one time in your training.

This recently occured w/ me. I think it happened when I was doing incline bbel presses w/ 250. I came down to fast and I believe I tweeked my shoulder. Now it is some what painful to to touch my chest w/ the bar when doing flats or inclines.

I can come down to w/in an inch of my chest and it feels ok. I am assuming my shoulder will heel. But do you all think I am getting the same workout missing that last inch of movement??

 

[Liftbig]

mke sure your technique is not what is cuasing you shoulder pain. remember to keep your elbows tucked and bring the bar low. that has elped my shoulders alot. also you can try using some horse linament on your joints and see if that helps. after training ice, ice, ice. do external rotations for your rotators. and if you have to take some time off. but about not touching your chest i would just do some board presses till your rom is better. try 3 boards then 2 then 1 and then when you feel like you can handle it again go without boards and touch your chest.

hope this helps, and take care of your shoulders.

 

[punch]

Thanks liftbig. I thiught about my form as the culprit, but after having my workout partner who is a former powerlifter check it, I have ruled that out. As for keeping my elbows tucked in, how close is too close???

I have NOT tried icing after which sounds like a good idea. One thing I have started doing is more dumbell presses to further my ROM. Although I am going lighter it seems to be working a little. Maybe its just in my head, but I feel like I am cheating myself by not going down all the way.

 

[goldenone]

How wide is your grip?
Like Liftbig said I would do some rotator cuff exercises with bands and light dumbells.Just make sure your shoulders are good and warmed up before you get in your working sets.You might want to bring your grip in if its wide.

For me on elbows its closer to my lats the better. It takes some getting used to if you have been benching with them flared out.

 

[spatts]

Punch, it IS your form. The very nature of your question tells us that. "To touch chest..." Power lifters don't BENCH to their chest, let alone touch it, they bench low on the sternum with elbows in TO MINIMIZE SHOULDER ROTATION.

 

[punch]

You have a good point spatts. I guess I could come lower on the bench. My form is good from a bodybuilding point of view, but I am trying to transition over to more of a powerlifting technique. My grip is ring finger on the rings. It goes against the type of lifting I ahve been doing for years, but I will try it. If I still can not touch my lower sternum is it sufficient to come w/ in an inch if I still feel discomfort in my shoulder???

 

[Hannibal]

Definitely if you want to decrease shoulder rotation follow the advice given above. Try to tuck those elbows in, and take it low.

...or at least that is what has worked for me.