Left Shoulder Pain

[KingCol]

Ive been doing military press on the smith for about a year (the gym didnt have a sufficient free weight alternative) and have switched gyms.  I did true military about 3 weeks ago and it felt ok (harder but ok) Now I cant even put up 135 without sharp pain in my left shoulder.  Inclines are a no-go as well.  Im depressed.....  I know I just have to give i time.

[benz]

Ive been doing military press on the smith for about a year (the gym didnt have a sufficient free weight alternative) and have switched gyms.  I did true military about 3 weeks ago and it felt ok (harder but ok) Now I cant even put up 135 without sharp pain in my left shoulder.  Inclines are a no-go as well.  Im depressed.....  I know I just have to give i time.

inflamated tendon?

[DK II]

Ive been doing military press on the smith for about a year (the gym didnt have a sufficient free weight alternative) and have switched gyms.  I did true military about 3 weeks ago and it felt ok (harder but ok) Now I cant even put up 135 without sharp pain in my left shoulder.  Inclines are a no-go as well.  Im depressed.....  I know I just have to give i time.

Fuck the smith for military press.

try cuban presses to cure the shoulder, and switch to dumbell military press or very low weight barbell press behind the neck (never go deeper than your ears!!) for recovery.

Also, supplement with omega3 acids, bromelain (pineapple enzymes), massages and so on.
When the pain doesn't go away, stop for 2 weeks.

[smaul]

Fuck the smith for military press.

try cuban presses to cure the shoulder, and switch to dumbell military press or very low weight barbell press behind the neck (never go deeper than your ears!!) for recovery.

Also, supplement with omega3 acids, bromelain (pineapple enzymes), massages and so on.
When the pain doesn't go away, stop for 2 weeks.

Completely agree with DK on the smith shoulder presses.  I would however, like to know what a cuban press is??

[PANDAEMONIUM]

Ive been doing military press on the smith for about a year (the gym didnt have a sufficient free weight alternative)

You mean the gym didn't have a barbell and plates?  That's all you need to do standing militaries.

[jpm101]

Many people have that problem when switching from the too fixed (in-line) up and down motion on the Smith. The Smith does not allow the full natural muscle action of the "S" curve on so many exercises. Overhead presses, BP's, up-right rows & squats can fall into this group of exercises. Making matters worse, trainee's try starting with the same or near amount of weight on a regular BB. Using a free weight (BB) requires a different strength/body  mechanic  pattern to be learned. If not taken slowly than joint & tendon discomfort or injury could develop. As with the example of  KingCol's.

 Nothing wrong with the Smith, lots of guy's use one and get good results. Just that a little understanding of the limits when switching over to free weights may be needed. And the negative influence it can have on some people. But overall, I do not believe any serious max weight should be used on the Smith at any time. Just because of that too fixed position that is required.

That shoulder pain could be a number of things. Inflamed nerve, joint,tendon, muscle, etc. Take a couple of weeks away from direct training on presses, even benches and inclines. Only exception would be dips for the chest. That may not cause any undo stress on your delt/shoulder structure. Because, with dips, you are pressing down and along side the body rather than up and away from the body. Good Luck.

[KingCol]

You mean the gym didn't have a barbell and plates?  That's all you need to do standing militaries.

Oh yeah it did.  Im just a pussy and dont like standing military presses.  When I get over 225 it hurts my lower back.  ((Probably from lack of deadlifts...)

[PANDAEMONIUM]

Oh yeah it did.  Im just a pussy and dont like standing military presses.  When I get over 225 it hurts my lower back.  ((Probably from lack of deadlifts...)

If I were you, I'd start focusing a lot more on deadlifts to hit the lower back.  Your "core" is the thing that should be the *strongest*.  Standing militaries are great because they do indirectly work the lower back muscles but they also work the abs, which act as stabilizers.  Standing militaries/OHPs are one of the very best compound movements because they are basically a whole body exercise.

[DK II]

Completely agree with DK on the smith shoulder presses.  I would however, like to know what a cuban press is??

Great movement for the rotators, cures most shoulder problems.

http://www.netfit.co.uk/fitness/exercises/shoulder/cuban-press.htm

[Cap]

Include some more information about the shoulder injury.  There are a number of people, myself included, that have some experience with the shoulder problems. Please fill us in.

In the mean time, warm up properly.  Do some of the internal and external rotations, lateral and anterior raises to get blood in the joints and muscles.  Once you have that done, warm up with the bar to further the warm up.  Once you have that then stretch.  It's always better to stretch when the muscles are warm.  Then jump into the sets.  Trust me, it will help.  Watch the grip on military and incline presses.  Too wide of a grip can over stretch the shoulders when lowering the bar.  Find the right grip and go from there. 

[jpm101]

If overhead military presses, Presses behind Neck's, DB presses, etc. bother the lower back than you might try this. Bent the knee's slightly and put one foot ahead of the other (or one behind..whatever makes you happy...6 to 8 inches) and a little wider stance, while pressing. Spreads out the stress more rather than directly on the small of the back. Like when Olympic lifters jerk a heavy weight overhead and lockout.

If you want a core (very overworked term these days) strengthening movement than try GoodMornings combined with weighted ab work. GM'ing will also help your DL greatly. The mid to lower muscles along the spine contract strongly with any form of pressing. Presses, push presses & jerk presses are a superior upper body mass builder. Including upper pec's and triceps.Good Luck.

Side Bar: The military press was originally done with the heels together and the total back ram rod straight. Done in a millitary manner with the chest out, never allowing for a hint of back bend.

[Emmortal]

Also, one thing to note when doing over head presses is not to lock out the arms, when you lock out you put a lot of stress on the back.

[jpm101]

Actually no one should have any great fear of locking out overhead with any form of presses. It should not offer any extra stress on the lower back. Olympic Lifters come to mind and the style they use for the lockout portion of the jerk. Talking 400-500+ here. As long as the bar is held pretty much in line with the body at the finish of the overhead lift.. The idea is to get under the bar for a firm foundation from the leg stance. Trouble is some men, with bad form, will hold the bar a little too far forward overhead, trying to muscle it out. Or lose control and have the bad too far back.That could offer joint, tendon and muscle tear problems sooner or later. An advanced and experienced BB'er should be able to handle from 250 to 320 in regular workouts. Good luck.

[Emmortal]

Throw up 300lbs overhead and lock your arms out and tell me where you feel the stress.  It goes straight to your back when you lock your arms.  By not locking them it keeps the stress on the shoulders where it should be.

[chaos]

Throw up 300lbs overhead and lock your arms out and tell me where you feel the stress.  It goes straight to your back when you lock your arms.  By not locking them it keeps the stress on the shoulders where it should be.

jpm is right, if it is done "properly" you should not feel any more/less stress on the back whether or not you are locked out. If the weight is not positioned overhead properly(too far back) then the stress will be on the lower back, regardless of being locked out or not.

[Emmortal]

jpm is right, if it is done "properly" you should not feel any more/less stress on the back whether or not you are locked out. If the weight is not positioned overhead properly(too far back) then the stress will be on the lower back, regardless of being locked out or not.

Maybe it's just me then cause when I lock my arms out the stress goes right to the middle of my upper back.  I don't exactly have the best build so who knows.

[chaos]

Maybe it's just me then cause when I lock my arms out the stress goes right to the middle of my upper back.  I don't exactly have the best build so who knows.

I bet when you lock your elbows, you relax your shoulders, putting the stress on your upper/middle back....try focusing on keeping your shoulders tensed through the lockout part of the movement.

[Emmortal]

Hmmm, that's definitely possible.  I'll definitely try that when it's time to do them again.  Thanks Chaos.