5 Tips To Fix Shoulder Pain (BENCH PRESS)
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- čas přidán 9. 06. 2024
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I started doing the lock 3 routine a couple months ago 3x a week after seeing it in one of your videos, my front shoulder pain during bench press completely disappeared since. Prior to that I had seen 4 different PT with no improvements on pain, thank you so much Aaron!
Not going to work at heavier wts. Move your head behind the bar enough to grip the bar with upper arm at 45 degrees to the bar and have your forearms and hands straight up. That is, move your grip in about 4 inches on each side so elbows are not far from your chest. Rotator cup stress is caused by starting the lift with upper arms perpendicular to the chest and eyes right under the bar. No bizarre startup stretches required. It will just stop. In other words, a bit more triceps on the lift instead of all on the muscles around the rotator cup. You don't start with your upper arms at 90 degrees to the chest and move in to 45 degrees. You keep it at 45 degrees all the time and just lift without all the swinging in and out on the rotator cups.
How long did it take for the shoulder pain to disappear?
@notmehdi was it an ac joint pain? I am currently facing this issue and I am thinking of doing this routine... any suggestion would be helpful
Ok, sorry but the tattoos are a distraction. Maybe use just a normal non-tatted guy.
Have had pain in the front of my left shoulder for 9 months when I bench, it got to the point I would have to drop the DB’s if I went too heavy, & was affecting my curls & constantly throbbing my whole left arm. Have done the Lock 3 routine morning & evening this week plus the banded bench press every other day & DB pressed this morning with no pain & have been able to sleep much better. Things are still tight somewhat but no sharp pain at all during pressing & I can feel things getting better daily. I’m commenting because the comments here are what really made me decide to give it a try. Hopefully this can help someone else.
Update?
Bingo I’ve been looking for this
Hope this can help!
Holy Sheep Shit Dr Arron I seen the the videos with the big guy I was doing those exercises. But I’m going for 405. The top muscle connecting the front of the cuff was injured This video brings me hope. GLO. Good Looking Out.
X2
Sameee😂
Bro same! I’m so thankful for this!
Not having any shoulder pain with BP but definitely benefiting with the lock 3 routine, rotator cuff strengthening and (in)stability training in my exercise program. I appreciate your channel Aaron, especially the in depth vids 💪🏼
Thanks for watching!
The information coming out of your channel is bloody fantastic, I've been squatting and deadlifting pain free after your religiously watching your squat and deadlift tutorials before squat and deadlift sessions, just little ques that you explain so well with floor breaking and hip rotation have helped me dramatically and can finally start introducing heavy loads again. I had to have a tendon surgically reattached to my hip and muscle reattached to the tendon after over stretching my hip flexors during a deadlift session 3 years ago. Never thought i'd be able to squat or deadlift properly again.
I’m honored to help!
³w🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉wq
Years of pain on shoulders while doing a flat bench , felt like flat bench was not good for shoulders ....finally started doing my flat bench without any pain...your rotator cuff exercises and this video is a huge save...Thank You! Huge Respect from 🇮🇳 !!👑
I just want to take a moment to say how much I appreciate how well you explain you videos, how concise they are, and the research and empirical evidence you use, without begging for subs and likes. You are a very refreshing content creator. I hope this trend continues in the medical profession.
Wow the release of this video was literally perfect timing for me. It’s chest day for me and last push day I had shoulder pain on bench. The video dropped while I was on the way to the gym. I watched it during my warmup, I did this routine per the description prior to getting on the bench. It worked!!!!
I'm glad to hear it helped!
Im a physio and osteopath myself… there haven’t been a lot of videos anywhere that could bring me any new information or even engage my curiosity. Yours are definitely the exception! Insane content and in-depth descriptions 👌💯
These really helped me with front left shoulder pain while benching and curling. Thank you so much !!!
Thanks! That's exactly what i need. I was trying to put everything together from the reels where you talk about this issue and a complete video was exactly what i needed! ❤
Glad you liked this longer video!
Have had bad pain for the last 4 weeks in my shoulder and collar bone, have tried all sorts of different techniques I’ve seen from various physios on CZcams. I just felt like something was locked in my collarbone. I done the very first exercise here in your video, I heard a crack and the pain has stopped ! Thank you thank you ! I haven’t been able to do any upper body workout due to the pain.
Thank you so much, I was finally able to do a slow bench today with no pain, engaging the back and shoulders is definitely key
The information here is mindblowingly valuable, packaged and delivered so professionally too
Ive tried these for the first time today, not even all of it, i just did the first 2 exercises, and you cant believe the difference it made. At first glance it doesnt seem believable that these simple exercises would help, but i was totally wrong. Thanks a lot man❤
Thank you araon ! People like you are blessing to the society.🙏♥️
Thanks for putting them all together in a single video
Great rehab program, helps preventing shoulder pain and provides the benefit of targetting important muscles. Well explained as always, great content!
How often should you do these exercises? Should you do them as a warm up before bench pressing or any type of pressing or take a break from pressing all together for a short period of time to hammer these out if you have pain? Edit: just saw the programming part at the end but am still curious if you would recommend doing a few sets of bb bench after this routine or take a break from pressing while you rehab
Thanks a lot! This is amazing material and i'll incorporate it into my warm up and recovery routines.
I don't know how but your videos appear when I need them. Thank you 😅
what if your shoulder pain is located in the back of the shoulder not the front ?
Great video. Especially the last part, explaining how to use all this advices! Great work!
Hey man, fellow PT here - keep up the good work and spreading the knowledge when the market is saturated with gimmicks you are doing the real work. All the best.
Needed this. Thank you😊😊😊
This really helped me! First time in a long time that i did chest day without any pain in my left shoulder.
Thanks!
Do I have to place my lips directly on the gym mat to make the 1st exercise work?
Instagram ahh comment it made me laugh tho
Thank you so much. Exactly what I needed!!
Seriously the best fitness channel on the platform!
Thanks Aaron - fantastic video.
Love your CZcams channel, bought the book: excellent practical knowledge resources! Thanks a mill :)
Great work!
Thanks!
Thankyou youre a good calm teacher
brother , that’s the most useful vid!! ❤️❤️
great work
Awesome. This looks like it might help me with a shoulder problem I've been having. Thanks for the vid. 👍
Have been suffering from shoulder pain during BP for the last month. These exercises have been a huge help! Could you do a similar daily in-depth program for fixing/preventing knee pain during squat?
Great advice, starting these today.
Thanks a lot for sharing your valuable information
Thanks so much brother already feeling relief after the first session
Thank you for al the amazing content 🙏
Thank you for sharing!
Tremendously helpful, thank you
Thank-you for these exercises & information. It has helped me a great deal with a very bad AC Bursitis issue. I was able to do a decent chest session this evening. First chest session in weeks due to the pain stopping me previously.
I had never experienced any shoulder pain until recently, not sure if it's because I switched my focus towards incline movements, or just a slight injury, but this is just fantastic. Thank you.
Thanks for the top level content !
Thank you man I really needed to see this I do have that issue, since I was 20 I have had the nagging pain. I am definitely taking your advice!!
Love you content, it's really helpful. Thank you!
You're so welcome!
Thank you so much. This is amazing
Incredible content. Thanks!
Excelente vídeo! Muito obrigado!
Great info - thanks! Just bought the book
Definitely going to give this a try.
This saved me in so many ways. I can't thank you enough! Went to PT and couldn't get anywhere. 225 was causing pain. Now I'm back to repping 315. Wish I had paid you instead of the PT.
Thanks I'll have to give this a try.
Fascinating video. I've been having lots of problems with this. Will probably do the floor exercises at home so I don't look crazy
Hope these tips can help!
Fantastic video as always.
Thank you!
Thank u man
U are great teacher
man, thanks a lot! you do a great job!
WOW! awesome. Thank you.
💯Great insight
Thanks coach!
Been benching everyday for 2 weeks now. 15 reps in the morning, i'm getting stronger! perfect video for me right now💪🏽
Keep up the good work!
I like the effort, but its not a good idea..
People should really learn the function of the Central nervous system
@@2dmajor999 elaborate?
@@HenryNeufeld71 You really shouldn't be benching heavy weights or even lighter than heavy weights everyday. Your muscles need time to recover which will allow you to get stronger faster. The CNS thing is a tricky topic as some say you are fine in a couple of minutes which shouldn't affect a daily basis thing, but some say days which would.
Great info🎉🎉
Love this channel
I'm new to your channel. You sir, are damn good at what you do. Thank you for being so generous with this valuable information.
Very good advice 😊
Good work guys.
Bro! Thank you so much 🙏
Excellent in depth video
Thank you
Wow! Today was going to be my chest and shoulder day! Perfect timing , going to try these out
Hope this can help!
Just tried this and wow it really helped
Thank you for this
Thanks man. I'm badly struggling with shoulder pain during bench press.
Hope this can help!
So helpful🙌🙌🤗. Thank you so much 🙏🫶
Thank you
Thank yoiu so much ive been ha ving this problem for years
You're welcome
I love and thank you very much
You're the freaking best!
What a useful video!Thank you very!
You’re welcome
The banded bench press felt especially useful
I literally never ever comment on CZcams videos but i had to come and say something! I’ve been lifting casually for years and have always experienced some sort of shoulder pain during bench press. Usually one arm gives out before the other. I tried this warm up, once!! I don’t even think i did all the sets and literally ZERO SHOULDER PAIN!! I could cry man! I BOUGHT THE FUCKING BOOK LOLOL . Thank you!!!!
Awesome, thank you
You're welcome
My shoulders hurt when benching heck even when doing tris. I have had this pain for years, no amount of rest helped this. Ive been doing these exercises for about a month now and will I cant say my shoulder pain is completely gone it is much better and tolerable. I have mess knots along my scapula as well. Thanks for this
This is amazing!
Rio de Janeiro - 🇧🇷
Thanks
Aaron, thank you so much!! 🥰
You're welcome!
Merci Monsieur 👌
Not having pain but my right shoulder cant cope with the press as my left shoulder do and pressings takes time. I am going to try these exercises to see if I benefit from them. Thanks for sharing these awesome knowledges 🫶
I have been doing these since I saw his short I do this before every chest day trust me it 💪
Hi, love your videos.
I don't really see many videos about recovering from injuries here.
I recently had a hip labral thorn (bad femur formation but no surgery needed) and lost a lot of mobility on my right hip.
What exercises could I do to help regain and improve my hip mobility?
Rebuilding Milo is a god given gift and such a good reference guide even if you're done reading the book. It makes you want to come back to check and re-check, such a valuable tool to have if you love this game....
Subscribed….thanks it’s really great video…. 👌👍🙏
Tremendous tutorial
Every time I break myself (this week shoulders) theres a new video explaining how to solve my problem. Thanks Aaron!
You're welcome! Glad to help!
It’s like he knew you needed this lol
great vid
Thank you for the great video.
Is this workout designed to do the all 5 exercises at once or do each exercise progressively?
Thanks for sharing. Would you happen to know how many weeks it would generally take to start feeling pain free?
You're the best!!!
I had a shoulder injury while doing overhead press and dips. My shoulder pain gone but I ended up with scapula winging. I have watched your videos and fixed my shoulder winging to a great extent but I still have uneven shoulder and muscle imbalance in my pecs. Please make a video on muscle imbalance
What am I doing wrong with the Lock three if I am feeling it more in my triceps than anywhere else?
Thank you, I've probably injured my left shoulder recently, and I was worring in how could I train the back side shoulder support that I lacked
Thanks man, really helpful! I was wondering if you done a video about working out after a spinal fusion or how to recover in general, can you please fill me with some info about that, Id really appreciate it