Did this for 2 weeks and my AC joint pain which I had for 3 months is now 99 percent gone. I can now bench now. Thanks! For those if you wondering the first exersize helped a lot, do it every single day and itll work.
If anyone feels a sharp pain on the ac joint, stop doing anything that causes pain. This is NOT one to push through. Just some words of wisdom from a stubborn powerlifter sitting on a couch post surgery because i wanted to push through pain. Wait a week or two, then try these movements
˄This.. Even if its just a level 1 like mine. Let it heal, don't touch the gym for a week. Do regular movements with the shoulder at home to keep it moving giving it the best chance with recovery. On your week back to the gym knock the weight back on everything and do these exercises including passive hang, your back will thank you too. I then skipped another day to let everything settle then started working up the weight slowly again. Best of luck peoples.
Hey, how's recovery? I have been struggling with AC joint paint for couple of months. Do you recommend to stop training altogether or only stop training chest/shoulders? I have no problem in any lift other than Shoulder presses, Bench press (be it any angle or with any equipment) and lateral raise (if done with full ROM). I had planned to attempt a 145 KG bench in August and it has really hindered the progress (Can't even bench 80KG without a sharp pen now)
@@byomkeshbabu I would stop all together if I could go back to the first months I started feeling the pain. I've never recovered fully. I kept going when I felt it and didnt take it seriously and now I'm realizing I might always have issues.
My left shoulder is bothering me when benching. Would you recommend doing these exercises for both shoulders for sake of balance or just for the one in pain?
Could you make a video or just give some comment about hypermobility in AC joint? I have a serious problem with it, everytime I do overhead excercises I feel pinching in my shoulders. In vertical pressing/rowing/face pulls - I often feal a click in my shoulders, I suspect that the ball in the socket drive forward then insted of shoulder blade moving into retraction - how can I fix it?
Hey recently Ive been recently feeling discomfort like a pinching feeling on the top of my shoulder when I do dumbbell incline press. No discomfort in any other press variations barbell or dumbbell just that exercise. Followed your reaching movement advice and I’ve seen improvements but just out of curiosity what started the discomfort aNd why is it that only movement?
Hello ! I had an injury at ac joint one week ago and the doctor sad that i have to rest one more week ,after that i should benchpressing or wait a little bit longer and if i have to wait how much time do you recomand?
Just tweaked mine during incline bench. Front delt/upper pec felt funny where it ties in by the collar..now its tender to touch on the AC joint. Not keeping me from benching..it hurts on flyes and dips. Ill try these along with internal external rotation stuff i found.
Let us know how you go! I would recommend removing the aggravating exercises for a couple of weeks and using pain as your guide for exercise selection and volume/ load.
@@ONESJKT_Official awesome mate, that's great to hear. Mine is feeling better now too. Some pinches occasionally but so much better than what it was. Been about 3 months now.
@@JoshBruin77 i Had Bad scapular Position when close grip benching thats why i Had pain in my AC joint i fixed It depressing my scapular and widen Little bit my width
Do you continue these exercises even after the pain is gone? My AC joint pain always comes back eventually and its such a pain to keep up on the physical therapy. Not sure if I need to do more or just decrease the workload and add more rest
@@ronaldmcgee171 year later and I’m still dealing with this. Only thing that really hurts is bench and dips, incline doesn’t feel too bad. Been lifting lighter and doing the physical therapy stuff
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Did this for 2 weeks and my AC joint pain which I had for 3 months is now 99 percent gone. I can now bench now. Thanks! For those if you wondering the first exersize helped a lot, do it every single day and itll work.
Did you have ac joint dislocation?
@@kurt0190 No just an injury
Did you stop all pressing movements while doing this exercise for those 2 weeks? i got a similiar problem with my ac joint.
Osteolysis?
did you feel discomfort the first couple of times you did it because my shoulder gets painful when preforming this movement
cheers lads. had overactive traps and ac pain for 2years!!! avoided bench for so long..
If anyone feels a sharp pain on the ac joint, stop doing anything that causes pain. This is NOT one to push through. Just some words of wisdom from a stubborn powerlifter sitting on a couch post surgery because i wanted to push through pain. Wait a week or two, then try these movements
˄This.. Even if its just a level 1 like mine. Let it heal, don't touch the gym for a week. Do regular movements with the shoulder at home to keep it moving giving it the best chance with recovery. On your week back to the gym knock the weight back on everything and do these exercises including passive hang, your back will thank you too. I then skipped another day to let everything settle then started working up the weight slowly again. Best of luck peoples.
I agree as well 100%. how is either of you doing now? are you back to normal, pain free, etc? how did your recovery go
How's your AC joint now Jay!??
Hey, how's recovery? I have been struggling with AC joint paint for couple of months. Do you recommend to stop training altogether or only stop training chest/shoulders? I have no problem in any lift other than Shoulder presses, Bench press (be it any angle or with any equipment) and lateral raise (if done with full ROM). I had planned to attempt a 145 KG bench in August and it has really hindered the progress (Can't even bench 80KG without a sharp pen now)
@@byomkeshbabu I would stop all together if I could go back to the first months I started feeling the pain. I've never recovered fully. I kept going when I felt it and didnt take it seriously and now I'm realizing I might always have issues.
Recently injured my AC joint in rugby, been struggling in the gym because if it and this video has been very useful. Thanks man
How's your AC joint bro? I got about 5weeks in. Do u have a bump on the top of the shoulder? like I do.
@@winterramos4527 I have the bump. Did you fix yours somehow?
Def doing these today
My left shoulder is bothering me when benching. Would you recommend doing these exercises for both shoulders for sake of balance or just for the one in pain?
We don't offer advice in depth over youtube for the individual, try them out and see how you go!
I’d do both fella. Almost drowned in the depth of that question, fully understand why you didn’t tackle it.
@@vondoubledip9532 pro i have same pain plz tell me what you did ..?
@@vondoubledip9532yeah gosh, that may be within the realm of medical advice. 😂
Hey man, my shoulder started cracking when lowering the bar... But before there was no sound...
I got Ac joint injury and winged scapula with pain in the scapula but no disfunction with my movements
Could you make a video or just give some comment about hypermobility in AC joint? I have a serious problem with it, everytime I do overhead excercises I feel pinching in my shoulders. In vertical pressing/rowing/face pulls - I often feal a click in my shoulders, I suspect that the ball in the socket drive forward then insted of shoulder blade moving into retraction - how can I fix it?
I am not in a position to tell you if anything is wrong. If you are worried go and see a health care professional, physical therapist, osteopath etc.
Well done! Subbed.
Thanks for following!
@@MelbourneStrengthCulture why is the video called power lifting when there isn’t even one power lift ?
Hey recently Ive been recently feeling discomfort like a pinching feeling on the top of my shoulder when I do dumbbell incline press. No discomfort in any other press variations barbell or dumbbell just that exercise. Followed your reaching movement advice and I’ve seen improvements but just out of curiosity what started the discomfort aNd why is it that only movement?
This is how my shoulder started hurting, started with a torn labrum that hurt with every overhead movement.
Hello ! I had an injury at ac joint one week ago and the doctor sad that i have to rest one more week ,after that i should benchpressing or wait a little bit longer and if i have to wait how much time do you recomand?
Kara let pain be your guide. If it hurts, don’t bench press! We hope you have a speedy recovery
I don’t understand where was the power lifting ???
😂😂😂
@@lawyer_who_lifts I know it’s laughable there wasn’t 1 power lift there
Just tweaked mine during incline bench. Front delt/upper pec felt funny where it ties in by the collar..now its tender to touch on the AC joint. Not keeping me from benching..it hurts on flyes and dips. Ill try these along with internal external rotation stuff i found.
Let us know how you go! I would recommend removing the aggravating exercises for a couple of weeks and using pain as your guide for exercise selection and volume/ load.
Melbourne Strength Culture will the pain evolve into a real injury if you keep benching or is it just pain?
ChallengingGravity if it is an ongoing issue we recommend going to see a professional.
Any updates guys?
@@ONESJKT_Official awesome mate, that's great to hear. Mine is feeling better now too. Some pinches occasionally but so much better than what it was. Been about 3 months now.
Ac joint pain won't stop me!
Thanks for the video
Oh it will !
Yeah, please listen to your body. I've met multiple powerlifters who are now post surgery due to that exact sentiment.
@@JoshBruin77 i Had Bad scapular Position when close grip benching thats why i Had pain in my AC joint i fixed It depressing my scapular and widen Little bit my width
Exellent
if the first exercise hurts/feels uncomfortable do i carry on?
I would go and see a professional to get it looked at.
Do you continue these exercises even after the pain is gone? My AC joint pain always comes back eventually and its such a pain to keep up on the physical therapy. Not sure if I need to do more or just decrease the workload and add more rest
Same boat. What helped me is to reduce the load
yes. just bc it feels better doesn’t mean you’re fully healed
@@ronaldmcgee171 year later and I’m still dealing with this. Only thing that really hurts is bench and dips, incline doesn’t feel too bad. Been lifting lighter and doing the physical therapy stuff
@@Its_Free_Realestate Yes Bench press always hurts. I have moved to bands now. Not the same feel as BB or DB press but it works.
Your guys video won't upload. It's not working?
The video goes for 45 second then it keeps buffering and stays there and I've tried everything practically to watch this video
you can't really bench with ac joint pain...it's a terrible idea.
We have had plenty of success improving AC joint pain with these strategies. If you are in doubt, please speak to a health practitioner