Current Events > Any lifters here? Think I messed up on the bench

(+) Yeah! (+)

Now Ill just say Im not that strong so these numbers are garbage, but Ive been working out and trying this buckeye bench press thing my friend told me about. Ive never really tried to take the bench seriously, I was more doing overall body workouts but I thought Id give it a shot

Well its been going good and a few days ago I tried a higher weight to see what I could do. My pec area was sore before that anyway because I have been benching M/W/F (which Im now reading you shouldnt be benching 3 times a week)

I put a plate on to warm up and I felt some pain in my left armpit area, but just thought it was cause I was sore from working out the other day. So I put 190 on (thats what I was wanting to try and get) and pain just shoots through my left armpit as soon as I unrack it and try to bring it down
I obviously stopped benching and tried to move on to my other upper workouts but I couldnt do them because it hurt to lift any weight on my left side. That was Friday, and I was going to go lift today and it still hurts.

Its like a stabbing pinching pain in my armpit and around the front and back of it. Anyone had this? Im not sure what to do. I really need to go workout because its something I do everyday but it just hurts. Like it actually hurts when I cough and stuff. Any advise is appreciated, like is there still workouts I can do to work through the pain or anything? Id tag the lifters here but idk who all lifts
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Uncle_Drew posted...

Im not sure what to do.

imagine being in this situation and going to the doctor apparently isn't an option.
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AsucaHayashi posted...

Uncle_Drew posted...

Im not sure what to do.

imagine being in this situation and going to the doctor apparently isn't an option.

Well I mean I guess it is but I would rather not pay more money if someone has another solution first, you know?
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yeah it's not a knock on you, but seriously just a screwy system to be part of since i live in a place where i can go to the doctor with a stuffy nose if i so choose and not pay out of pocket for anything.
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https://startingstrength.com/

just keep lifting. remember, pain is just weakness leaving the body bro. more pain = more gains.
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I had this, went to shoulder press and didn't warm up properly as well as the weight being too high and a bad angle. I had exactly the same pain and couldn't breath easily. Think it was a trapped nerve maybe. You need to get some deep heat massage oil and apply it to the painful area. https://www.sainsburys.co.uk/shop/gb/groceries/deep-heat-muscle-massage-roll-on-lotion-50ml

Also, Uncle_Drew posted...

is there still workouts I can do to work through the pain or anything?

You should never try and work through an injury, all that's gonna do is delay recovery and increase the chance of hurting yourself further.
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How did it go?
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Warm up properly.
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Go watch videos on bencher's who tear pecs, yea, then watch people who tear biceps while deadlifting, fun videos.

EpicMickeyDrew posted...

How did it go?

Im not in uk but I was looking into some other brands here. I might give it a try if the pain is still there in a few days. I told myself if its still here by the end of the week I should probably go get it checked out at a doctor and just pay the stupid copay.
It just pisses me off, I dont need this stupid injury right now, I was actually seeing some real progress on the bench. Now I cant do any upper body workouts. I cant squat with weights, I cant do calf raises with weights cause I cant put the bar on it. I can run though. Yay..... lol
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Sounds like you were flaring your elbows. You want to bring the bar down in an angled path with your elbows slightly tucked. If you bring it straight down, you impinge the rotator cuff.
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Well the first thing you need to do is stop trying to workout when there's pain. When you felt pain you should've stopped, not racked on more weight and benched. That doesn't make any sense.
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You hurt your pec-delt tie-in. It can happen when the outer pec is overloaded. Change your form to bench like a powerlifter: https://sites.google.com/site/strengthfaqs/benchpress

What will directly alleviate this is benching with your elbows in, not out, so your triceps take over more. Bench pressing the common way isn't too joint-friendly when you start pressing heavier.

Unfortunately this will make it so that the bench press doesn't work your chest as much anymore so add some dummbbell pressing in, too.
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Uncle_Drew posted...

My pec area was sore before that anyway because I have been benching M/W/F (which Im now reading you shouldnt be benching 3 times a week)

No, I used to follow that sort of routine and I went absolutely nowhere. It's fine if you've never lifted before and just want to not be puny, which to be fair was me for a while. But after a certain point you need to lift more often to really make progress. At least that's what I found.

As far as your problem, go to a doctor if it's bothering you and go watch some videos on proper form before you start again. You're not going to get good medical advice (or any sort of advice really) from CE.
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TomNook20 posted...

No, I used to follow that sort of routine and I went absolutely nowhere. It's fine if you've never lifted before and just want to not be puny, which to be fair was me for a while. But after a certain point you need to lift more often to really make progress. At least that's what I found.

Benching three times a week is really often. Did you mean less often?

That style of program is called abbreviated training when it's paired with squatting three times a week. It's a classic training template used by a lot of athletes lifters with much success.

TomNook20 posted...

As far as your problem, go to a doctor if it's bothering you and go watch some videos on proper form before you start again. You're not going to get good medical advice (or any sort of advice really) from CE.

This is a lazy answer. This isn't a serious medical condition to merit that disclaimer and many doctors aren't going to have the athletic background to know what's causing a minor strain from lifting. Why wouldn't he ask if other lifters have gone through the same thing?
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you strained your pec. No big deal. Pop some ibuprofen for a couple of days and don't do any overhead lifting. Do push ups to test the pain at home before you actually give it a go at the gym.

And if you feel you're ready to return, try to use a slightly narrower grip. Use the rings on the barbell to determine hand placement. You pinkies shouldn't extend past the rings unless you have a really big, wide frame.
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EvalAngell posted...

You pinkies shouldn't extend past the rings unless you have a really big, wide frame.

This is really up to personal preference. Lots of people prefer wider than this.

Pinching your shoulder blades back and tucking in your elbows will make a bigger difference.
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Yeah width is preference and what muscles you want to favor.
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