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I would suggest this:
1 week off from upper body. Pretty much every lift for upperbody requires some sort of movement in the shoulder. Even stuff that doesn't immediately hurt it you should miss for a week.
Squats may feel uncomfortable too if you grip the bar narrow so either space your grip right out for now or just front squat for the next couple of weeks
during this week off use ice and heat. Get an ice pack and put it on your shoulder over the area that hurts. Run a hot bath. After 15mins of ice submerge the shoulder is the bath for 15mins. Get out and do 15 more mins of ice followed by another 15mins in the bath. The idea here is the ice reduces any swelling or inflamation and the heat increases blood flow. Do this as often as you can before bed for the first week.
After 1 week off start doing LIGHT lifts for the shoulder area. Sets of 30 with the smallest weights you can use. The goal here is to get blood to the area and work through the full ROM of the shoulder without it being heavy enough to cause damage. Other than this you could start some pulling movements that don't aggregate the area but don't go too heavy or use a ballistic style of movement.
By the end of the second week it should start feeling better and from there you can start to implement chest/shoulder lifts back in (take it easy at first though)
problem was probably caused due to dangerous bench form. Diesel crew have a good Instructional bench video on YouTube, check it out.
It's imperative that you let this heal. If you make it worse it will force you to stop training upper body for months or even worse it might never get better. Look at burnthiscorpse he has shoulder problems and has had to have surgery and take 6+ months off training.
This advice I've given is based on what worked to help me come back from injuries in the past. My shoulder flared up a few weeks ago but I caught it just in time with ice+heat, stretching and a little time off and now it's much better.
That's all I can recomend for a shoulder that hurts maybe a joint or maybe a muscle in a place you can't describe caused by something you army aware of lol.
1 week off from upper body. Pretty much every lift for upperbody requires some sort of movement in the shoulder. Even stuff that doesn't immediately hurt it you should miss for a week.
Squats may feel uncomfortable too if you grip the bar narrow so either space your grip right out for now or just front squat for the next couple of weeks
during this week off use ice and heat. Get an ice pack and put it on your shoulder over the area that hurts. Run a hot bath. After 15mins of ice submerge the shoulder is the bath for 15mins. Get out and do 15 more mins of ice followed by another 15mins in the bath. The idea here is the ice reduces any swelling or inflamation and the heat increases blood flow. Do this as often as you can before bed for the first week.
After 1 week off start doing LIGHT lifts for the shoulder area. Sets of 30 with the smallest weights you can use. The goal here is to get blood to the area and work through the full ROM of the shoulder without it being heavy enough to cause damage. Other than this you could start some pulling movements that don't aggregate the area but don't go too heavy or use a ballistic style of movement.
By the end of the second week it should start feeling better and from there you can start to implement chest/shoulder lifts back in (take it easy at first though)
problem was probably caused due to dangerous bench form. Diesel crew have a good Instructional bench video on YouTube, check it out.
It's imperative that you let this heal. If you make it worse it will force you to stop training upper body for months or even worse it might never get better. Look at burnthiscorpse he has shoulder problems and has had to have surgery and take 6+ months off training.
This advice I've given is based on what worked to help me come back from injuries in the past. My shoulder flared up a few weeks ago but I caught it just in time with ice+heat, stretching and a little time off and now it's much better.
That's all I can recomend for a shoulder that hurts maybe a joint or maybe a muscle in a place you can't describe caused by something you army aware of lol.
I'm sure it will feel better soon it may just be a mild irritation thing since it's been a while since you've lifted
