Originally Posted by loui_ludwig
Rest it and see a doctor.
Stretch your chest, shoulders, and arms(triceps) before doing bench.
Do the bench properly. Go to youtube, type in bench press instructional and you would see how to do it properly. You might be lowering the bar near your neck instead of the chest. Your elbow must be tuck in towards the chest instead of flaring out(elbow is out forming line with your head). That is putting a lot of pressure in your shoulders and will cuz injury.
I do chest twice a week. My first day is bench press and the rest are incline/decline hammer press machines. 2nd day of chest is just dumbbell chest press, machine flyes, and regular position hammer press machine. I don't go heavy no more. I stop doing it incline/decline bench. Incline puts a lot of pressure on your shoulders. I just do hammer press so as not to put a lot of pressure on shoulders. Also, when i work my shoulders(different day), i only do 1 exercise of shoulder press. I do it on the machine and i don't go heavy on that one. The rest is lateral and front raises.[/QUOTE]
this is very good for strengthening up the secondary muscles that you use for bench pressing. . i think that was a problem with my injury - i never took a day just to do shoulders. . . the lateral and front raises really strengthen those secondary muscles, though. . . this is good advice. . so is proper stretching, and technique, of course. .. .
I do my shoulder press on the smith machine. I get better control than a regular bar and not much pressure on the shoulder. I do that first then lateral and front raises. I don't do much of it cuz if you look at it, shoulders is always involve, whether its chest, arms, or back exercises. Out of the body parts, my shoulders got the most improvement and is my strong point, not a weakness. So i don't do that much. I am not muscular at all but you can tell i lift weights. I just don't follow any diet at all and don't do much abs/cardio. The reason i am not where i want to be. But my resolution a month ago was to add abs/cardio and eat better to have improvements on my body.
BTW, i do each body part twice a week. My first day work out, is a little bit heavy. Like the bench press, i go up to 245 pounds for a rep of 3-4. Then on the 2nd day of chest, i go up t 105 pounds on dumbbells but the other chest exercises is light but more reps. I do chest/back on monday then thursday.
I didn't do much streching but i read in the latest issue of Flex mag, a body builder said he didn't do streching. But after he did, his body responded well, body not that stiff. So i started streching before doing and weights.