Chest Workout Causing Shoulder Pain? Here's How To Fix It!
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- Опубликовано: 1 дек 2020
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Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, discusses how to fix anterior shoulder pain caused by chest exercises.
Many weight lifters (or bodyweight athletes) experience pain in the front of their shoulders following their chest workouts. Whether they are bench pressing, performing dumbbell presses, or doing bodyweight exercises such as push ups. Sometimes the pain may be mild. Other times the anterior shoulder pain can be quite severe.
A common spot of this anterior shoulder pain is over the coracoid process of the scapula. 3 important muscles have attachments on the coracoid process. The pec minor, the short head of the bicep, and the coracobrachialis. This video focuses on the coracobrachialis.
The coracobrachialis is a small deep muscle the attaches to the coracoid process of the scapula and attaches about midway down on the anterolateral surface of the humerous. It can be placed under a lot of stress during your chest workout. This can lead to continuous microtrauma to the muscle and fascia. When left untreated, the coracobrachialis will collect a significant amount of fascial adhesions. This will reduce normal elasticity and increase restricted motion.
Dr. Joe demonstrates how to perform fascial release work on this small, little known muscle in order to return the tissue back to it's normal elastic state. By doing so, anterior shoulder pain following your chest workouts will be greatly reduced.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. 
Хобби
I got relief from this within 5 minutes. Three days of using this technique and I am pain free. I was just looking for a video on how to work chest with a shoulder injury and I found this miracle cure video instead. Thanks doc!
Glad I could help my friend!
Did you the ball?
dude you’re a lifesaver, it’s unbelievable how much tension that took off my shoulder. Thank you🙏
Happy to help my friend!
THANK YOU SO MUCH! I was searching around on YT for 2 days and finally found this. THANK YOU!
Happy to help!
This sounds exactly like what i have right now in my chest. I will do these exercises and see how i go. Good vid. Thx
Good luck and keep me posted on your progress!
Wow this has been a super fustrating pain I've been dealing with.The pain would keep me up at night. I felt some relief after 4 passes, I will definitely keep this on my routine.. man thank you very much
Glad it helped!
Hi sir. And a huge thanks to you. I have been having anterior shoulder pain after a chest workout which I believe I performed in wrong form and without warming up. That pain has been bothering me a lot especially when I drive. But I found your video and tried out the fascial work and I instantly felt relieve. Amazing! Thanks again!
Happy to help!
I always thought that my rotator cuffs are the source of my shoulder problems, but this just killed my pain after a few minutes. Will be implementing this in my regeneration routine for sure! Thanks man, I actually forgot how it feels to be pain free in my right shoulder ☺️
Happy to help!!
Thanks so much. Saved my millions of worries. Thanks thanks thanks 🙏🏻 😊 God bless you always 🙏🏻❤️❤️❤️❤️❤️
Happy to help!
God bless you man, I needed this.
Happy to help!
I did this using my fingers and I am already feeling relief. That is awesome! Thank you! Subscribed!
Glad I could help my friend!
How many times day
Same here .. fingers work just as good
Wow! This worked so well, while watching the video i just tried it casual with my fingers and I instantly felt better. This means a lot. Thank you so much for sharing this technique. Its such a relief.
Awesome! Happy to help!!
Great video boss and appreciate you taking the time to spread your expert advice our way free of charge. Question, could this also result from performing exercises with rounded shoulders?? Thanks and just subscribed to your page.
Yes! Working chest with rounded shoulders is definitely a bad thing.
@@OcraMedHealth thank you sir
finally a vid of collarbone pain from chest excercises!
Happy to help Martina!
Thanks this worked like magic!
Awesome! Happy to help!
This really helped - thank you!
Also, you share the same name as my uncle. Love that!
Happy to help! That's funny about your uncle! Small world!
Another great video! Ordered the Tai chi ball and it took about a week to really dig into mine because it was sore for 2 weeks! After a week I'm feeling great and back to doing chest workouts pain free! Thanks again!
Happy to help Alan!!
Great vid
Thanks!!
Got relief at first attempt and im so happy n surprised. I just did with my firm fingers..
gonna keep doing till it disappears completely.. Thank u so much❤
Happy to help!!
Just excellent
Glad I could help!
Hey Doc, thanks! been living with shoulder pain for 40 years and nothing worked. After 2 days I'm pain free
and back to feeling great in the gym.
Great to hear!
Found this insightful. Subscribed!
Awesome, thank you!
Thank you 💪🏻
Happy to help!!
Thanks!
My pleasure. Thank you very much!
Thanks for the video! I’ve a massage gun, do you think I could use to help in this case as well? Cheers!
Yes, just be careful. It may hurt if the massage gun hits the bones such as the clavicle.
Thank you so much
I got relief with 5 minutes ❤
Awesome!!
Thanks
Thank you sir
Welcome
My shoulders are after this exercise sir thank you so much
Happy to help!
As soon as I dug in and pulled up and to the side I felt this wonderful pain that made me exhale. Just after three passes my shoulder feels better. It all started from a bench press. Thanks a lot!
Happy to help! Best of luck!
Thank you doc! Finally something that actually works ;)
Happy to help my friend!!
Would this also help with shoulder popping or is that a separate issue? I made the mistake of targeting both chest and shoulders in the same session earlier this week and my right shoulder started popping with every lat raise rep. On a side note, I just replicated what you did in the video as best I could and it definitely seems to help, so I'll be making a habit of it! Thanks!!
Happy to help! I recently did a video on how to fix "clicking" shoulder. You may want to check it out.
This stuff works!
Awesome!
Thank you
You're welcome
@@OcraMedHealth a 2
Mine is not super sore ever really it's more just a annoying little slight pain in that spot on my right shoulder only feel it when coming to the top of the squeeze in the chest when doing dumb bell chest press or when doing flys should I just switch to only push ups so it can have less weight on it and time to heal itself any feed back would be much appreciated thanks
I would recommend giving the techniques on the video at least 4-6 weeks. This type of injury takes time to fix. Good luck!
man i love the sound of your voice almost as much as you do!
hey Doc, just ordered the Tai Chi, thank you. Am I able to be doing body weight exercises like push ups in the meantime? As in is this tendon getting more damaged if i continue working the chest or is it just a side effect?
Let pain be your guide with working out. If an exercise directly aggravates the area, then skip it until you have recovered. Good luck!
Hi
I have a tendon rotator cuff injury. Female
The pain is moving into my chest under my armpit sometimes I have a pain while trying to catch a deep breath. Last doe a few hours calms down with massage and goes away by morning. I am strictly doing PT to get movement back into my arm. This chest pain is new. Seems it started at the back of my shoulder blade and like a knife has pierced thru to the front. The deep breathing pain gets me a bit worried but I am not getting anywhere with the multipal doctors I have.
Any thoughts??
Laura
Hello when i flutter my arms to my side i feel pain in my shoulder. Whatis cause of this. Please i need help. Also i dont have this mini ball how can i do it
Sorry but that really isn't enough information for me to determine what is causing your shoulder trouble. I would have it looked at by a professional in your area. Also, if you don't have a Tai Chi Ball (you can order one at www.ocramedhealth.com) try using a lacrosse or tennis ball. Good luck!
At last some one who knows what this problem is all about ! I've been told its every thing but this...gonna give it a go ! But I feel better going forward with a correct diagnosis Thank you Sir 👍👍👍👍
Happy to help my friend!
Mate the exact same noone diagnosed it as this put me out for a year. Is it like a sharp pain when u press in where ur chest connects to ur shoulder and on the bony part and aswell do u lose strength in ur shoulders quickly?
Currently dealing with pec minor bicep pain. Any advice would be greatly appreciated
Check out this video: ruclips.net/video/qbGv0Nel4HI/видео.html
I hate your videos! because when I do the fascia work it's always painful as f*!...But often, this is the only lasting therapy that works, so thank you 🙏
Happy to help!!!
I’m dealing with this problem for a year. Can someone tell me what to do exactly bc I don’t get it without subtitles
My friend she did bench press for the firt time on machine. But the weight was only 5 pounds. She has developed the same problem. Could it happen to first timers as well?
Can happen to anyone. Good luck to your friend!
Hi
I have a tendon rotator cuff injury. Female
The pain is moving into my chest under my armpit sometimes I have a pain while trying to catch a deep breath. Last for a few hours then calms down with massage and goes away by morning. I am strictly doing PT to get movement back into my arm. This chest pain is new. Seems it started at the back of my shoulder blade and like a knife has pierced thru to the front. The deep breathing pain gets me a bit worried but I am not getting anywhere with the multipal doctors I have.
Any thoughts??
Laura
Along with PT, you may want to visit a chiropractor. You could have a slightly displaced rib head and the chiropractor could adjust it. Best of luck!
It helped, and three days after a chest workout the pain goes away, but every time I do a chest workout, I get up the next day with a strong pain that goes away after three days. I can no longer train my chest. What can I do Doc?
Keep working the techniques. It takes time to fix. Also check out some other videos I have on fascial release work for the chest. Good luck!
Hey doc...I did chest and triceps today..But feeling a nagging pain after coming home during just doing hand movements.. Where i live,I dont have access to these balls..Can I do it with fingers?
Or should I wait till,my next workout of shoulder just to see whether it hurts or not..
Help please
You can do the techniques with your fingers. You can also order the ball at www.ocramedhealth.com. Good luck!
Hey doc, I have the same problem with my shoulder and i can say after doing this it feels a tad bit better but now that im finished doing it I get random pulses in my shoulder...
It feels like my blood travels faster.Is that a good sign?
The increase in blood flow is normal after performing fascial release work.
ty doc.
Hey, my pain is not where you describe but more on the rear deltoid. What should I do?
Have a lot of videos on exercises for the posterior shoulder.
I LOVE YOU
i felt this kind of pain in training for 3 weeks , and i could not training my upperbody hopefully this could help
Good luck!!
I’m hoping u could help me here but basically I feel probably a similar type of pain but not at the front of my shoulder, rather the back of the shoulder/ maybe even the rotator cuff area and it’s only on one side. Whenever I’m doing chest exercises my left shoulder always caves in with pain while my right feels it could do more… I thought over a long time of going to the gym my left side would even out with my right but most exercises to do with shoulders and chest the back shoulder area my left side kills me
Have you ever had it evaluated? You should definitely do that if you haven't already. Good luck!
Hey man, did you find out what helps?
Would you recommend using an electric massager to flex out the area?
Massage guns can be helpful.
Hey doc
I do 1000 pushups a day and it started to nag me and crackle and pop but with no pain, what else do you suggest so this doesn’t happen.
I have some other videos on fascial release work for the pec major/minor. May also want to check out video on bicep tendonitis (upper tendons can get inflamed from chest movements). Good luck!
1000 🤯
This is very insightful I’m going to start this therapy. I’ve been struggling for the past 2 months (I’m 21 y/o) with a similar problem.
It inflames with chest exercise and back exercises that involve the front delt. No major pain, besides a nagging pain that worsens if I continue. Extremely frustrating
Doc, do you recommend any other substitutes to the spike ball you’re using?
Thanks for making this video
Hey man...I have pain near my anterior delt and near chest region after pushups ,how to reduce this sensation and I can't work on my chest
You can use a tennis or lacrosse ball but spikey is best. Good luck!
barely able to do shoulder press no more then 30lbs , have not been able to bench for 3 months now !
Hope the video helps. Good luck with your training!
Do you think this will be effective for somebody with impingement?
It's definitely worth trying. Check out the channel for other shoulder rehab type videos though. Good luck!
How often can this safely be done? Once a day or a couple times a day?
Once a day is fine. Good luck!
Is this why I feel pain in the labrum area during a chest workout?
It might be. Hard to say for sure without examining the area. Give the techniques a try for a few weeks and see if they provide some relief. Good luck!
I feel this pain when I start the workouts. What should I do?
Work these techniques for a few weeks. Also, see a good sports doctor/therapist.
Tendons don't like to be tugged on.... Very funny... exactly true...
My problem is top of shoulder can’t find relief and pain shoots to clavicle in chest
Check out a video I did a while back on the A-C joint. Might be helpful.
Used a headphone jack and it worked wonders
Can i still train my chest? The pain during my chest training is a 2 out of 10 and the day after a 4 out of 10. 2 days after my chest workout the pain seems to ga away and then it comes back after a chest session. With back and other muscle groups little to no problems. Its always that place on the left side between my shoulder and chest.
Let pain be your guide. If certain chest exercises hurt when you perform them, then I would advise you skip them for now.
@@OcraMedHealth alright thanks a lot! Can you still work around something if the pain is a 2 out of 10 and doesn’t get worse during and after the exercise?
Personally, I work around injuries all the time. It’s part of working out. However, if something isn’t healing, u may want to include some therapy to help it. Visit a soft tissue specialist for some help. But, in general, if the range of motion is painful(even 2 out of 10), then it might be wise to skip the exercise.
When I do push ups I feel a very little pain so should I take rest or can I continue my workout plz reply
If push ups aggravate the injury, then avoid them for now. Good luck!
My one side shoulder always involve in pushing movement i cannot contract my chest as much other one
It makes lower chest imbalance what to do i dont have pain but my left shoulder contract when i contract my chest but not on other side
If you can't seem to contract one side as well as the other, it may be other issues such as a nerve impingement. I would have it evaluated.
@@OcraMedHealth i can contract my right side but not left one
Actually i can contract but not as much as i can contract my right chest
I am from india so its quite difficult to came for evaluation 😣
Is doable without the Ball? Can i do push the muscle with my fingertips?
It’s not as effective, but u can definitely use your fingers. Good luck!
i dont have a ball what can i use sir
Fingers or knuckles
I strain my rotater cuff everytime i bench press. Im taking time off until it heals. Will i ever be able to bench press again?
I would concentrate on working the stabilizing muscles of the posterior shoulder. Here's a video that should help: ruclips.net/video/Hz-nk6CE1dg/видео.html
I am 85 kg before going gym I can do 15 to 20 pushups but after going to gym chest workout I can't do one push ups
I feel the pain while doing the workout even with perfect form...what should I do?
Where are you feeling the pain?
@@OcraMedHealth the whole shoulder and neck 😭
Hello sir, sir I am confused please help me.. Sir step up or Lunges which is the more and most effective for Quads... Please help sir..
They are both good exercises. I would perform both of them. You don't have to do both on every leg workout but use them regularly.
@@OcraMedHealth Thank you sir,,, sir i want tone in my quad sir please, please tell me how can i get it.... Please reply sir..
could mixed grip deadlifts cause this too?
Yes, that's why I prefer using a double overhand grip with a hook grip.
@@OcraMedHealth Tried hookgrip today, and felt some sort of release in my shoulder!
Its my collarbone feel slightly hurt after chest fly (machine) what to do doc
Check out my video on fascial release work for the a-c joint. I go over working around the collar bone (clavicle). Good luck!
@@OcraMedHealth thanks doc.
My shoulder hurts bc of chest exercises it's been almost a year , frustrating
Hope the video helps!
Am feeling some inflammation in front of shoulder and pain during chest day. Any reason? Is it rotator cuff damage.
Try these techniques for a couple weeks. If you are not sure what the exact injury is, I would have it evaluated. Good
Luck!!
@@OcraMedHealth thank you am doing that. Whenever I stop workouts, the inflammation and pain almost goes away. Tho there's a tightness in the whole left shoulder movement and not so good mobility. Am trying fixing them.
Good luck!!@@PookieNarc119
@@OcraMedHealth thanks again. One more question. My whole shoulder is good except the front part. I can do back workout fully and pain free after good warmup. But the second I start working out my chest, even light weight, it pains. What can be the possible reason according to you?
@@PookieNarc119 It could be biceps tendonitis. I have several videos on this topic that you may want to check out. Good luck!
Would a pressure massage gun also work?
Yes but be careful. It's a pretty boney area. Massage guns work better where there is a lot of soft tissue.
@@OcraMedHealth Thank you I followed your steps and no longer in pain 🙌🏽
Sir please reply to Madan pal singh...
You look great man. What’s your age if you don’t mind asking?
Thanks! I’m 59
I can’t find the bone can someone please help with any further tips?
What bone are you having trouble locating? The clavicle?
@@OcraMedHealthyes! The bone you’re talking about in the beginning with the coracoid process
The coracoid process is part of the scapula. Google some images and it may help you locate it easier.
I have so much pain in my front shoulder I can’t do pushups . I haven’t done pushups in 3 years
Hope the video can help! Good luck!
can i do this with my thumb to? casue i think its working
Definitely!
@@OcraMedHealth thanks dude!! I swear i’ve been to many doctors and specialist all i got is we dont know or here are medicines cause its inflamed again i did this just for now and i allready feel some relief! Cant say how thankfull i am! U got a sub mate!!!
@@mikegaming3826 Happy to help! Best of luck!!
@@OcraMedHealth :)
What could be a cause of this pain?
I thought I went over the cause of pain in first part of video?
@@OcraMedHealth Oh whoops, i watched it in two sessions
my chest muscle is pulling and popping when i raise my arm up
Hope the video was helpful!
@@OcraMedHealth it was not
Must be a different muscle or possibly your a-c or s-c joint. Good luck!
و
I have done hand grip 100 each hand yesterday today my shoulder tickles and pains
Please tell me i done 100 Push ups in 15 days now i have a pain in my chest,what is this? But not pain its pressure
So i stop pushups and what i can do
🤨🤨🤨🤨🤨
Hiii
6:40
P
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I have a disabled right hand with nobody to help do this ball thing. Dang.
Maybe you can use the ball up against a wall?
Your subtitles are wrong
What subtitles are you referring to?
@@OcraMedHealth The subtitles of this vedio
@@ashfaque3277 Thanks! I'm not sure what happened. I will fix it.
@@OcraMedHealth Thanks for your valuable response and sorry, for the inconvenience made
Why are there so many dislikes??
I subscribed 🤷🏾♀️ he explains muscles so well
Thank you! Glad I could help!
There's always haters I guess. Thanks for watching my friend!
Cause they prob expected the issue to be solved by the time the video ended when it doesnt work that way. I know of alot of people who want a right there and now fix and are just lazy and expect magic to happen
Doesn't work
You might just have another type of injury. I would have it looked at by a good sports doctor/therapist. Good luck!
I could kiss you, I was suffering for months
Do we have to take our clothes off as well?
If I leave the shirt on people complain they can’t see where I’m placing the ball or my fingers. If I take it off, I get people like you. Sorry if you didn’t like my free video on how to help this injury. I’ll try to do better next time.
@@OcraMedHealthwe all appreciate you dude
It was good video .. but it's too long
Tell less do more sir... Don't have lots of time to viewers