Shoulder pain doing incline presses

  • Moishendlishu...

    Posts: 435

    Feb 19, 2010 5:30 AM GMT
    Hey guys, so I have misaligned shoulders. Always have. It's a pain in the ass. Anyways, I can't seem to do incline pressed without pain in the shoulder region. I try to work on my form but that is the one press that seems to just not work. Are there any other exercises that are less strenous on the shoulders but still work the collar bone and upper chest area? When I do them my shoulder tends to roll one direction or the other and in correcting it it kills the set.
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    Feb 19, 2010 12:36 PM GMT
    I have similar problems from time to time with the bench press. Stuffed my right shoulder a few weeks ago and currently awaiting an ultrasound.
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    Feb 19, 2010 2:23 PM GMT
    had this problem and fixed by doing some high cable pulls to the face

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    Feb 19, 2010 3:52 PM GMT
    Get it checked ASAP or see a Sports Med person to rehab it. I had the same pain 3 years ago and it was because I destroyed my socket and had to rehab it. They refused surgery because I was too young.

    Stop the presses for now, do light-weight shoulder strengthening exercises and get an apt soon. Get it x-rayed.
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    Feb 19, 2010 4:13 PM GMT
    Pinny saidGet it checked ASAP or see a Sports Med person to rehab it. I had the same pain 3 years ago and it was because I destroyed my socket and had to rehab it. They refused surgery because I was too young.

    Stop the presses for now, do light-weight shoulder strengthening exercises and get an apt soon. Get it x-rayed.


    This is the best advise. I lost my left shoulder in a motorcycle accident at 19. Major surgery tons of rehab and for the last 35 yrs incline 105 to 115 dumpbell press and 80 lb dumpbell flies so you can end up as good if not better than where you started.

    You need to find out whether it is a muscle problem or joint. Pinny was very correct for long term rehab you need to strengthen the whole joint work the whole shoulder muscle group.

    Find a good physical therapist that really knows shoulder joints and lifts weights him or herself.

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    Feb 19, 2010 5:56 PM GMT
    Pinny and Roccoe are right about getting it checked out. The shoulder is the least stable joint, and once you damage it there's no way to truly fix it. All they can do is jerry rig to improve stability, but that comes at the cost of range of motion and strength.

    I've had my left shoulder rebuilt 3 times. It has to be replaced, probably in about 5 years.

    In the meanwhile, there are plenty of exercises you can do to build delts, rear shoulder and lower neck. The key is to do no exercises that require raising your arms more than 45 degrees above horizontal. Check out this simple one that produces amazing results:
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    Feb 21, 2010 1:26 PM GMT
    You should definitely see a specialist and a physical therapist. I've been going to a physical therapist for a few weeks now and I feel like a new person.
  • Moishendlishu...

    Posts: 435

    Feb 22, 2010 3:02 AM GMT
    Hey guys, thanks for the advice.

    Shouldn't I be seeing a chiropractor to realign my shoulders? What kind of specialist would I see for muscle imbalance problems I've always had?
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    Feb 22, 2010 12:27 PM GMT
    I went to my primary care physician, who referred me to a neck and spine specialist, who then referred me to a physical therapist. I had to jump through those hoops to have insurance cover it all, but the neck and spine specialist took a lot of x-rays.
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    Feb 22, 2010 3:43 PM GMT
    I wasnt able to do incline presses with my PT. I had to develop my shoulder muscles first, so that they were strong enough to hold the bones in the shoulder socket...a very shallow socket. Now that I have my shoulders developed, I can do incline presses, but I have to hold my elbows straight out from the shoulders, not down along my sides. It works very well now. I am getting good upper pec workout.
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    Feb 22, 2010 3:45 PM GMT
    Moishendlishus saidHey guys, thanks for the advice.

    Shouldn't I be seeing a chiropractor to realign my shoulders? What kind of specialist would I see for muscle imbalance problems I've always had?

    I would think you would see a chiropractor.

    Also, if the muscles have been strained, you might have fascia invasion in the muscle tissue that a massage therapist could correct.
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    Feb 22, 2010 3:47 PM GMT
    Moishendlishus saidHey guys, thanks for the advice.

    Shouldn't I be seeing a chiropractor to realign my shoulders? What kind of specialist would I see for muscle imbalance problems I've always had?


    I'd recommend seeing a physiatrist or an orthopedist who specializes in neck/spine/shoulder or any of the three.

    A physiatrist would probably have a shorter wait-list and may even be cheaper to see.
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    Feb 22, 2010 3:52 PM GMT
    It could be a rotator cuff problem like tendinosis, especially if it hurts more doing incline presses than flat or decline presses.
  • Moishendlishu...

    Posts: 435

    Feb 23, 2010 12:52 AM GMT
    My confusion comes into play in the fact that I can still do all my shoulder exercises just fine. I still do military presses and all that and actually have pretty nicely developed shoulders. Can even do the arnie press. Shouldn't those be more impossible if it's a shoulder thing?

    Back to my original question though...are there any other exercises to work the upper chest and collarbone area? I have been gaining in decline and flat bench but really need some work in my collar bone area cause of the incline problem.
  • WILDCARD73

    Posts: 545

    Feb 23, 2010 1:10 AM GMT
    your incline might be too high on the bench
    i do the incline on notch 3 or 4, i dont go higher
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    Feb 23, 2010 1:25 AM GMT
    Moishendlishus saidMy confusion comes into play in the fact that I can still do all my shoulder exercises just fine. I still do military presses and all that and actually have pretty nicely developed shoulders. Can even do the arnie press. Shouldn't those be more impossible if it's a shoulder thing?

    Back to my original question though...are there any other exercises to work the upper chest and collarbone area? I have been gaining in decline and flat bench but really need some work in my collar bone area cause of the incline problem.


    No expert here but based on my limited knowledge, it seems as though you might need to work the front of your shoulders before you can handle incline barbell or dumbell bench presses. In the meantime, if your gym has a hammer machine that mimics the incline bench press, perhaps you could use that. It should work the upper chest area and put less stress on your shoulders because muscle stabilization doesn't come as much into play with machines versus free weights.
  • Moishendlishu...

    Posts: 435

    Feb 23, 2010 5:14 AM GMT
    suthrnstud saidhad this problem and fixed by doing some high cable pulls to the face



    This exercise is bomb! Did it tonight and can really feel it. Thanks for the link
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    Feb 26, 2010 1:15 PM GMT
    awesome glad to be of service :-)