You just saved me from a 1 year long shoulder pain. My right shoulder always felt some degree of pressure during bench presses even though my form was correct all the time. After trying out these exercises before bench and incline it totally fixed that pressure feeling. Thanks a lot!
@@thomasfisher763 Yeah; dumbbell presses (only incline), chest flies and dips occasionally. Benched last week and had no pain for the first time in like a year. Did a lot of reps where you take a band, stretch your arms in front of you and pull your arms apart. Sometimes do a 100 reps of those when I'm resting. Really helps with the rear delt stability I think.
@@sam1285I think the shoulder issue is because we have weak rear delts,we do all kinds of curls and benches,but forget to do a few sets of reverse flies😆
Mine too. I can barely even do a incline. Was was hitting 260 3 to 5 reps. Now I'm working with 185 maybe 10 to 12 times. It hurts to much to put anymore on. I'm so confused man
I've been getting pain in my left shoulder doing Incline dumbell bench press. I've found that if I retract my shoulder blades basically as far back as I can comfortably go,and puff out my chest, it's good and I can do it no pain, but if I compromise that position at all im screwed and it hurts and I can't even lift it. It's like 100 pounds instantly feels like 500 lol. It's only my left side. I'm trying to research and figure out what I can do on my own without having to go see a professional (because $). If it gets any worse I'm gonna have to, but I know when I'm retracted and puffed out I'm perfectly fine with no pain. It's just weird that it's like that on only one side and not the other. It just started a couple weeks ago so I'll see what happens
Last week, when I went to bench I was feeling shoulder pain. The pressing movements were screwed to say the least. The next day after pull session which I finish with rear delt movements like Reverse peck deck, skiiers, I went to bench again and set a PR. Even went out to do one hand dumbell press just to test if I wasn't dreaming. Today while benching my left shoulder was again acting up. Came to realise I have to warm up my posterior chain before pressing. Needless to say I will be adding all these from the next day. I hope this gets better soon.
@@caseypalmateer4515so with these types of videos he has the person in the video do the exercise that was causing them pain immediately after all of these drills. Effectively using the small exercises as a warm up before the actual lift. And he always says the same thing. “If they are pain free they are on the right track”. So this would be something you would do a few times a week to strengthen these specific muscles and over time correct the issue. But in the mean time and permanently after that it can be a good warm up. He has another one with mira bai chanu where she uses a resistance band to prime her rotator cuff and that has worked well for me so far. Also last time i benched i did a 20-25 rep set of lightish weight on a rear delt pulling machine and it did wonders for my lift. Good luck!
Anything to report back? I've been doing this for a few days but the pain is still there. The people saying they get.instant relief are making me question whether this is the solution for what I have...
I liked very much the information shared. I hate I found this on youtube shorts, it's so annoying ("stupid" and "ravenous" algorithm). Hope to find you/this on tiktok.
Very good video. This is crucial for a big bench . The smaller muscles in the upper back along with rotators really helps improve the bench. Sling shot from Mark Bell will help the older beat up Powerlifters and Bodybuilders will help get through a bench workout without crying ..lol
I had a rotator cuff tear and Bicep tendencies repair on my left shoulder spent 6 months without touching a weight. Fast forward to a year and 3 months i was doing well. I got back to doing 225 for 2sets of 8 reps and thought I was ready to go to 315. However, on the way up, I felt a sharp pain. Needless to say, my spotter had to rack it. Now Even at 135, I feel pain.
how often do you do it for ? until it heals ? I started getting shoulder pain after a very heavy bench press. I feel the pinching pain right in front of my shoulder. Where the Clavicle meets with the Shoulder Blade. Doing this now instead of push ups and bench press.
Do, I have been doing all of these exercises for the past 3 months to combat my shoulder pain that is very similar to Liam’s. I must say that it works incredibly well to reduce pain, but it will not cure it. I still have bad days and I almost always still have some amount of persistent pain. Even when lifting light.
Hello guys thanks a lot for such information & clues about how to perform exercises to the maximum potential. Just wanted to ask you something that I suffer from a shoulder that used to dislocate for the past years & I had undergone surgery for that shoulder & I recovered from it but when I wanted to do some exercise for my chest or shoulders it does give a lot of pain. Any advice on these problems!!!
sounds like u can do it everyday and probably several sets as one of the clips was shown him doing the upside down kettlebell exercise in between all his warm up sets. the reps are in the video
When you say shoulder pain, how many of you are dealing with pain behind your shoulder blade? That’s what I’ve had for like 11 months not much is helping. I’ve rehabbed other shoulder issues before but I guess I’m wondering if this may be applicable to my scenario. I have an ache back there at all times worst in the morning
I hurt my right elbow and it won't fully extend. Now my bench is terrible. Thought it was my right arm but now realize my left pec isn't engaging properly. My thoughts are my right pec is over activating to protect my right arm so my left pec is under active. Any thoughts? I can do pec flys but my left pec doesn't feel as tight as my right. No pain at all
Hi can you please reply to my problem it would be really helpful for me. Whenever I do dumbbell bench press or hold dumbbell for goblet squats my right shoulder bone just moves and hurts.
Its in the realms of possibility that you just have a weak neck and you should isolate it. Do one bodyweight superset amrap 3 times a week Lying neck curls+extensions. When you can get 100 quality reps of both exercises you can start adding weight
I really feel my triceps burn during the lock 3 shoulder routine especially the first 2 shown, is that supposed to happen or am I using too heavy weights(I used 2 kg for the first one then swapped over to 1 kg for the second set and just ditched the weights for the last horizontal set cause I thought the 1 kg was still too heavy and hurts my triceps)
Ok so 3 rotator cuff surgeries on all parts, brachial plexus repair with axillary nerves transfer …. Bro nothing has helped me I’m struggling bad and just struggle to get above 1 plate bench’s I’m just too worried I’m gonna destroy the previous surgeries how bad it hurts .
@Ice-Sikill it's what ever you train for....usually for longer limb taller guys incline engages lats easily..my backs so big like a lot of guys I know that their shoulders can't even sit evenly on a normal flat bench...a lot of pro 600lb benches talk about it and their lifts are 5% more on stable bench
These videos are awesome love these bench videos. Love to see some videos on better exercises for football players. Not all players are good at benching I hear neautral grip dumbbell bench press is better etc ?
My shoulder is fine with Push ups however as soon as I lift weight (bench press) my left shoulder begins to hurt and if I continue I get a terrible shoulder injury which stops my workout for a whole year no kidding. Looks like I will never get over it as it's been the story with me for the last 5 years. Help me coz I really want to lift weights as push ups are not giving me any gains.
Just started doing bench press light weight and I must’ve have horrible form cuz my whole left arm feels weak. The left part of my back feels misplaced too a bit. Mostly hurts in the armpit though… help😢
I have pain just above the front delt when i do lateral raises or motions similar to it, the muscle there gets extremely tight and stars making a popping sound, even without any weights, is there anything i can do?
Dont push through pain on lateral raises, you're only making it worse. I thought just grind it out and its the wrong idea if you have an impingement. Search squatuniversity for shoulder impingement and do the test and see if thats your problem.
The lock 3 is awesome, but his problem came from his form. He's heaving the bar backward, forcing himself to rotate his elbows out and put pressure on his shoulders.
@chandra hermawan I'm not sure what you mean. Strengthening and rehabbing injured muscles is always a great thing, but knowing how you injured them is also important
I've had the exact same - it has taken months to even start to get better. Basically do loads of rotator cuff exercises and massage the tendon every day, it will get better! Avoid any exercises that really aggravate it for a couple of weeks too (pull ups were the worst for me)
try doing very light bicep curls for sets of 20 multiple times per day. the weight should not be challenging and should not cause pain. if it causes any further aggravation, lower the weight. 6 days a week, slowly increasing weight. then decrease days and increase weight for as long as their is no pain. should help strengthen the tendon and increase blood flow which aids in recovery. It is a long process however.
He has a video on this channel specifically addressing bicep tendon/front shoulder pain. I believe he had them do banded tempo curls similar to the tempo bench in this video. Look it up I’m sure it’ll help!
I'd do all the warm up exercises shown here and just skip the bench press. With dumbbells I saved by shoulders. Just slight rotation of the wrists and all the internal rotation was gone.
Yeah,because barbell bench press tends to promote internal rotation,learned that shxt the hard way,from my experience and from what I've seen other dudes say,if you got shoulder issues just switch to dumbbell pressing
@@zezeti2246 Agreed. I gave an honest attempt to all variations of barbell benching: flat, decline, incline, and even floor press. Could never go to failure without hurting shoulders. That slight freedom of the wrist with dumbbell did wonders and I can go to failure (and beyond with drop sets) without pain. But there are many folks that can bench with heavy weight, high reps and feel no pain. So they should continue with it.
This doesn’t even help and I don’t have shoulder pain my shoulder keep somehow taking over instead of my chest and yes I have good form, in any chest exercise. every time I comment something like this wont get a reply.
The video host is too young or neive to understand not to go below 90 degrees cause it just bottoms out your shoulder socket. One day gym goers might wake the F up after they mess up their shoulders.
These dudes need to keep their a$$e$ on the bench. A small to moderate arch is okay, but lifting ur butt cheeks off the bench is not. Otherwise good form.
![[UNCUT] The Loyal Pin ปิ่นภักดิ์ EP.15 (2/4)](http://i.ytimg.com/vi/qbHbshrA1f0/mqdefault.jpg)
You just saved me from a 1 year long shoulder pain. My right shoulder always felt some degree of pressure during bench presses even though my form was correct all the time. After trying out these exercises before bench and incline it totally fixed that pressure feeling. Thanks a lot!
This actually worked after months of struggling with horizontal pressing pain! Worked like instantly too! Cheers mate!
Thanks for this. I stopped benching a long time ago because of the shoulder pain it gives me in on my right side
Is there anything you do in it's place to train your pecs that doesn't hurt your shoulder?
@@thomasfisher763 Yeah; dumbbell presses (only incline), chest flies and dips occasionally.
Benched last week and had no pain for the first time in like a year.
Did a lot of reps where you take a band, stretch your arms in front of you and pull your arms apart. Sometimes do a 100 reps of those when I'm resting. Really helps with the rear delt stability I think.
@@sam1285I think the shoulder issue is because we have weak rear delts,we do all kinds of curls and benches,but forget to do a few sets of reverse flies😆
This is my exact pain problem, mostly with incline press! Great video
Mine too. I can barely even do a incline. Was was hitting 260 3 to 5 reps. Now I'm working with 185 maybe 10 to 12 times. It hurts to much to put anymore on. I'm so confused man
@@ericswink3919 I'm the opposite. I have zero pain incline benching, but a lot of pain flat benching.
I've been getting pain in my left shoulder doing Incline dumbell bench press. I've found that if I retract my shoulder blades basically as far back as I can comfortably go,and puff out my chest, it's good and I can do it no pain, but if I compromise that position at all im screwed and it hurts and I can't even lift it. It's like 100 pounds instantly feels like 500 lol. It's only my left side. I'm trying to research and figure out what I can do on my own without having to go see a professional (because $). If it gets any worse I'm gonna have to, but I know when I'm retracted and puffed out I'm perfectly fine with no pain. It's just weird that it's like that on only one side and not the other. It just started a couple weeks ago so I'll see what happens
That old man deadlifting in the background is a beast.
Edit: I get elbow pain still when I bench
He's 23 💀
Logan do deadhangs for 30 seconds, multiple sets. If you cant hang that long use a lat pulldown and go slightly under your body weight
You meant that he deadlift like a beast or he looks like a beast?
@@Hellshot773 I'll give it a try, I appreciate the advice. Cheers, Mate.
@@MathesonCA both.
I’ve been looking for this video from your channel specifically!
Thank you!
This is exactly what I needed. Thank you squat U
I just want to say your channel is amazing , the way you pin point the issues is exceptional keep it up
Squat university AKA the best youtube's channel to cure shoulder's pain effectively !
Last week, when I went to bench I was feeling shoulder pain. The pressing movements were screwed to say the least. The next day after pull session which I finish with rear delt movements like Reverse peck deck, skiiers, I went to bench again and set a PR. Even went out to do one hand dumbell press just to test if I wasn't dreaming. Today while benching my left shoulder was again acting up. Came to realise I have to warm up my posterior chain before pressing.
Needless to say I will be adding all these from the next day. I hope this gets better soon.
😮great tip,I've also seen it's good for my shoulders if I do a few sets of band exercises for the shoulders before lifting
Excellent information thank you
In the exact same boat! Dying here.
How many days do you want to do that? How often? Should I try doing chest press still after or give it a rest for a week or so?
I have these questions too.
The people that have said "worked instantly" have me feeling like I am fucking something up...
@@caseypalmateer4515so with these types of videos he has the person in the video do the exercise that was causing them pain immediately after all of these drills. Effectively using the small exercises as a warm up before the actual lift. And he always says the same thing. “If they are pain free they are on the right track”. So this would be something you would do a few times a week to strengthen these specific muscles and over time correct the issue. But in the mean time and permanently after that it can be a good warm up. He has another one with mira bai chanu where she uses a resistance band to prime her rotator cuff and that has worked well for me so far. Also last time i benched i did a 20-25 rep set of lightish weight on a rear delt pulling machine and it did wonders for my lift. Good luck!
th-cam.com/users/shorts1p9yXAl2T58?si=tk4S0v9Fd5jAf4F0
Anything to report back? I've been doing this for a few days but the pain is still there. The people saying they get.instant relief are making me question whether this is the solution for what I have...
I liked very much the information shared. I hate I found this on youtube shorts, it's so annoying ("stupid" and "ravenous" algorithm). Hope to find you/this on tiktok.
true. Tiktok' FYP looks so much more relevant.
Thanks for this, I will give it a try.
My shoulder has been preventing me from doing any push work for 6 months. So annoying.
Very good video. This is crucial for a big bench . The smaller muscles in the upper back along with rotators really helps improve the bench.
Sling shot from Mark Bell will help the older beat up Powerlifters and Bodybuilders will help get through a bench workout without crying ..lol
Thanks alot!
is this protocol once a week before each workout??
I had a rotator cuff tear and Bicep tendencies repair on my left shoulder spent 6 months without touching a weight. Fast forward to a year and 3 months i was doing well. I got back to doing 225 for 2sets of 8 reps and thought I was ready to go to 315. However, on the way up, I felt a sharp pain. Needless to say, my spotter had to rack it. Now Even at 135, I feel pain.
this actually does work!!!!!!
I’ll have to give this a try! I missed out on my benching today because of shoulder pain.
How often should you do these exercises? Would every other day be too much or just on days when training chest/pressing movements
I think it's a good idea to do them before lifting(chest,shoulders,back days),like a sort of warmup
I’m going to try this 100%. Used to bench 315 for reps no problem, hurts to lift half that now ☹️
how often do you do it for ?
until it heals ?
I started getting shoulder pain after a very heavy bench press. I feel the pinching pain right in front of my shoulder. Where the Clavicle meets with the Shoulder Blade.
Doing this now instead of push ups and bench press.
Still in pain?
Do, I have been doing all of these exercises for the past 3 months to combat my shoulder pain that is very similar to Liam’s. I must say that it works incredibly well to reduce pain, but it will not cure it. I still have bad days and I almost always still have some amount of persistent pain. Even when lifting light.
Identify what exercises cause it and replace them with other exercises,sometimes this also happens because overuse
Hello guys thanks a lot for such information & clues about how to perform exercises to the maximum potential. Just wanted to ask you something that I suffer from a shoulder that used to dislocate for the past years & I had undergone surgery for that shoulder & I recovered from it but when I wanted to do some exercise for my chest or shoulders it does give a lot of pain. Any advice on these problems!!!
hey, how often must I do this? How many reps? And can I do this before every Push day workout as a warm-up?
sounds like u can do it everyday and probably several sets as one of the clips was shown him doing the upside down kettlebell exercise in between all his warm up sets. the reps are in the video
Bạn có thể cho tôi biết các tạ tay, tạ ấm dùng trong bài tập này có cân nặng là bao nhiêu?
TH-cam read my mind, was just thinking about how much my shoulder hurts, even with push-ups sometimes
Switch to dumbbells
Can you do one for wrist pain please? 🙏
When you say shoulder pain, how many of you are dealing with pain behind your shoulder blade? That’s what I’ve had for like 11 months not much is helping. I’ve rehabbed other shoulder issues before but I guess I’m wondering if this may be applicable to my scenario.
I have an ache back there at all times worst in the morning
posture
I exclusively have it on the front delt
I hurt my right elbow and it won't fully extend. Now my bench is terrible. Thought it was my right arm but now realize my left pec isn't engaging properly. My thoughts are my right pec is over activating to protect my right arm so my left pec is under active. Any thoughts? I can do pec flys but my left pec doesn't feel as tight as my right. No pain at all
I don't have kettlebell, what equipment that subtite the kettlebell
thanks man you fixed me I can now bench 600 haha
Where do I find good resistance bands?
What about something like band pull aparts?
GOAT
What about bicep pain from benching. Near the armpit?
Whats a good starting weight for the kettlebell? I dont own any kettlebells and they are expensive. The one he had looks like a 20lb?
Spaced out at 0:20, that chicks is noice
Would reverse peck deck help with stabilization?
Hi can you please reply to my problem it would be really helpful for me.
Whenever I do dumbbell bench press or hold dumbbell for goblet squats my right shoulder bone just moves and hurts.
What about neck pain after benching? I just did some bench today and I have a sore trap and pain going up the side of my neck
Its in the realms of possibility that you just have a weak neck and you should isolate it. Do one bodyweight superset amrap 3 times a week Lying neck curls+extensions. When you can get 100 quality reps of both exercises you can start adding weight
I really feel my triceps burn during the lock 3 shoulder routine especially the first 2 shown, is that supposed to happen or am I using too heavy weights(I used 2 kg for the first one then swapped over to 1 kg for the second set and just ditched the weights for the last horizontal set cause I thought the 1 kg was still too heavy and hurts my triceps)
Ok so 3 rotator cuff surgeries on all parts, brachial plexus repair with axillary nerves transfer …. Bro nothing has helped me I’m struggling bad and just struggle to get above 1 plate bench’s I’m just too worried I’m gonna destroy the previous surgeries how bad it hurts .
For all the exercises is it just one set each
Flat hurts...incline no problem... when your incline is more than your flat due to muscle stability
That’s not necessarily true… if your incline is stronger than u have a problem keeping your lats engaged and tight. Could also be your upper back.
@Ice-Sikill it's what ever you train for....usually for longer limb taller guys incline engages lats easily..my backs so big like a lot of guys I know that their shoulders can't even sit evenly on a normal flat bench...a lot of pro 600lb benches talk about it and their lifts are 5% more on stable bench
Then do incline,on thing I learned from powerlifting programs is that an exercise inflames my joints,just switch it with another
Do you do remote privates?
These videos are awesome love these bench videos. Love to see some videos on better exercises for football players. Not all players are good at benching I hear neautral grip dumbbell bench press is better etc ?
Is this the reason I only feel my shoulders when bench pressing and the reason I have giant shoulders? Someone pls answer
Yeah,it's a combination of genetics and form,you gotta switch things around to see what you might do wrong
My shoulder is fine with Push ups however as soon as I lift weight (bench press) my left shoulder begins to hurt and if I continue I get a terrible shoulder injury which stops my workout for a whole year no kidding. Looks like I will never get over it as it's been the story with me for the last 5 years. Help me coz I really want to lift weights as push ups are not giving me any gains.
I have the same issue. I am doing push ups on rings now and weighted push ups instead of bench press
Just started doing bench press light weight and I must’ve have horrible form cuz my whole left arm feels weak. The left part of my back feels misplaced too a bit. Mostly hurts in the armpit though… help😢
This is taking a while to work with me
@Squat University what if pain aggravated when doing the last exercise of lock 3 routine?
I have pain just above the front delt when i do lateral raises or motions similar to it, the muscle there gets extremely tight and stars making a popping sound, even without any weights, is there anything i can do?
Dont push through pain on lateral raises, you're only making it worse. I thought just grind it out and its the wrong idea if you have an impingement. Search squatuniversity for shoulder impingement and do the test and see if thats your problem.
This is one of my problem now 😥
DAMN BLONDE B WALKING, WILL INSEMENATE
Thats what im sayin
The lock 3 is awesome, but his problem came from his form. He's heaving the bar backward, forcing himself to rotate his elbows out and put pressure on his shoulders.
his form is flawed because he lack the strength on the spesific muscle duh
@chandra hermawan I'm not sure what you mean. Strengthening and rehabbing injured muscles is always a great thing, but knowing how you injured them is also important
Made my pain way worse i only got to 6 reps
뒤에 할아버지 ㅁㅊㄷ
For me, the problem is my bicep tendon, it makes my bicep and shoulder hurt, idk what to do anymore
I've had the exact same - it has taken months to even start to get better. Basically do loads of rotator cuff exercises and massage the tendon every day, it will get better!
Avoid any exercises that really aggravate it for a couple of weeks too (pull ups were the worst for me)
@@StuHolland thanks for the advice bro
try doing very light bicep curls for sets of 20 multiple times per day. the weight should not be challenging and should not cause pain. if it causes any further aggravation, lower the weight. 6 days a week, slowly increasing weight. then decrease days and increase weight for as long as their is no pain. should help strengthen the tendon and increase blood flow which aids in recovery. It is a long process however.
He has a video on this channel specifically addressing bicep tendon/front shoulder pain. I believe he had them do banded tempo curls similar to the tempo bench in this video. Look it up I’m sure it’ll help!
@@setsotilindid it work man?
👍💪🙏
I'd do all the warm up exercises shown here and just skip the bench press. With dumbbells I saved by shoulders. Just slight rotation of the wrists and all the internal rotation was gone.
Yeah,because barbell bench press tends to promote internal rotation,learned that shxt the hard way,from my experience and from what I've seen other dudes say,if you got shoulder issues just switch to dumbbell pressing
@@zezeti2246 Agreed. I gave an honest attempt to all variations of barbell benching: flat, decline, incline, and even floor press. Could never go to failure without hurting shoulders. That slight freedom of the wrist with dumbbell did wonders and I can go to failure (and beyond with drop sets) without pain. But there are many folks that can bench with heavy weight, high reps and feel no pain. So they should continue with it.
Should we continue with arching the back and pretending there is a coke can between your wings?
Re-upload?
What’s up with that back arch?
Tbh tho I feel like this I a "people are obsessed with bench pressing for no reason and don't even know why they're doing it" problem.
Those kids were doing some huge weights, more than likely they compete. That’s silly to even say.
bcuz its fun
Someone's got poverty bench
@@frontierlandfrank5314 I only do it because I’m a powerlifter, much prefer overhead pressing
It's a great exercise and safe when done properly
This doesn’t even help and I don’t have shoulder pain my shoulder keep somehow taking over instead of my chest and yes I have good form, in any chest exercise. every time I comment something like this wont get a reply.
honestly me too man idk what to do either
@@cman2kruddy atleast I ain’t the only one
A stability problem? Lmao
An honest answer for ego lifts for 2. Dont lift 75 percent or more every week. Do 2 months of 12 to 15....thank me later
This is for people who can't even do that without shoulder pain
So bench less
The video host is too young or neive to understand not to go below 90 degrees cause it just bottoms out your shoulder socket. One day gym goers might wake the F up after they mess up their shoulders.
These dudes need to keep their a$$e$ on the bench. A small to moderate arch is okay, but lifting ur butt cheeks off the bench is not. Otherwise good form.
That's not a bench press.
Wth are you on about