Shoulder Pain (front) When Working Out - Gym Pain, Problem & Solution
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- Опубликовано: 2 авг 2024
- Do you have a sharp pain in the front of your shoulder that is affects all your lifts when working out - especially the bench press? More than 25% of the people who work out experience exercise related shoulder pain at some point. Fitness expert James Grage asks his good friend, former bodybuilder and Sports Physician, Dr. Spencer Baron for his best expert advice on what exercises in the gym can cause pain in the front of the shoulder, what corrections we can make to these exercises to avoid shoulder injury, and what we can do to help alleviate the pain. Welcome to GYM PAIN, PROBLEM, SOLUTION
Dr. Baron, founder of Neuro Sport Elite, recently completed 19 years as the Team Chiropractic Physician for the NFL's Miami Dolphins. He also began his 7 season tenure with Major League Baseball’s, Miami Marlins during their ’97 World Series, as well as, working with National Hockey’s, Florida Panther’s. Additionally, he’s worked with MLB baseball teams like the New York Mets, San Francisco Giants and Colorado Rockies. Dr. Spencer Baron is a Diplomate of the American Chiropractic Board of Sports Physicians (only 375 in the world).
0:00 Pain In the Front of the Shoulder That Never Goes Away
0:44 Meet Sports Physician Dr Baron and Get His Expert Advice on Shoulder Pain
1:14 What Is Causing the Pain in the Front of my Shoulder?
1:20 Biceps Tendinitis (Long Head of the Biceps Tendo) is the Real Culprit
2:58 Exercises That Cause Shoulder Pain
4:00 Small Changes to Cable flyes, dumbbell flyes and crossovers to eliminate shoulder pain
5:30 Shoulder Pain in Bench Press and Dumbbell Presses
9:12 Shoulder Pain in Shoulder Press
10:30 Adjustments to Shoulder Presses for Shoulder Pain
11:22 Shoulder Press Behind the Neck
13:00 Best Tips for Icing and massage for Inflammation
15:20 Should You Stretch or Does it Do More Damage Than Good?
16:42 Preventing Injury and Building More Muscle
I'm actually suffering from this on my right shoulder/biceps, this video was gold. Thank you so much!
Vid was good timing!
Same on my right too
On my left. Damn! I had no idea. I really thought it was my shoulder. You just got a new sub. Seriously, thank you!
Seated cable rows with long handles pull the handles into the bottom of the pec line and squeeze hard. That's what fixed mine. I had the same problem. For me it was coming from a weak rhomboid.
same here, was doing standing dumbbell curls alternating in front and flared out to the side so of course the tendon was getting scrapped back and worth til the ligament popped.
There’s guaranteed to be a lot of people experiencing this (me included) without knowing what it is and struggling to get help, so this video is really important.
This should be talked about more! Thank you for this!
PS: Dr. Spencer Baron seems awesome, bring him out for more topics like this please!🙏🏼
I've learned to leave my ego at the door. I've been doing massive chest, and shoulders, to grow my arms, and I've been plagued with this pain. As you mentioned, I thought it was the shoulder, as soon as I applied a cold press to the full bicep, the pain stopped. This was definitely holding me back from really getting at it, like twice a day, I'll usually wake up around 4 ish, and get a workout in, then another region of the body at night, I've had a lot of energy lately. Guy's in the gym look at me funny, because I use the same form, and I go light, but high reps. In the locke-room, dudes are asking me workout tips, it's amazing I'm 52. I should've been seeing a sport medicine therapist, because the doctors couldn't figure it out, when I traced the route of the pain, from the bottom of the bicep, to my upper chest region, thanks a bunch.
Thank you sooooo much for this…. I’ve had this annoying injury for more years than I can remember and never knew what was causing it. Absolutely no idea my shoulder pain was bicep related💪🏾❤
have been dealing with this precise issue for the last couple of months and this blew my mind. Thanks for this James!
Had this pain bad a few years ago, bicep/shoulder tendonitis. Did some physio, stopped doing dumbbell flys, changed my flat bench to incline and dropped the weight. Definitely an improvement but my left side still has significantly less strength than my right. for me the source of the pain was going low on flat bench press. Tucking the elbows and not flaring them out when pressing will help.
This is great information... I've had the shoulder deal for years. It comes and goes. I no longer reach to get anything from the back seat, because of pain. I had no clue it was the bicep. Knowing that eases up on the anxiety. Now I can STOP doing certain lifts the wrong way.... BIG stuff. Thanks fella's 🙂
Yeah the “back seat reach” is a killer. LOL.
This was great, no one is talking about this. I did a ton of rehab for shoulder rehab and my doc told me it was infraspanitis, after this video I did some very light hanging bicep curls felt the stretch and felt better since. Been in pain for 6 weeks. True gold thx.
I've had shoulder pain since I was in the military from 05-09. This video is a lifesaver
Thank you! Been suffering with this problem for over four years now. Very very helpful to finally identify the cause and a way to stop making it worse, hopefully it will finally go away it’s been a nightmare!
Yeah it’s a real pain (literally). Keep me posted and let us know how it improves
the flexibility of adding tension with bands for stronger range and lessened tension for weaker range has revolutionized training for me. angles of tension, degree of tension.
Video was money!! Exactly what I needed. Always thought it was either rotator cuff or chest issue. Just made me a subscriber.
Outstanding info! I have been managing shoulder pain for the last 3 years and I have incorporated all of these ideas into my training. No more bench press for me, only dumbell floor presses and BOOM no more shoulder pain in the tendon.
This is exactly what I've been going through for years and just thought it was my shoulder. Gonna adjust a bunch of workouts now. Great vid
Yeah it can be a nagging injury that never wants to go away unless you know what’s causing it
This is exactly what I'm experiencing right now. I strained it doing some overhead BB presses (seated) at the Smith Machine. I thought my angle was bad and I went too heavy. I've "nursed" it for about 4 months or so using the ice packs, using lighter weights and slowly over time increasing the weight. It seems to have worked as I am able to handle heavier weight gradually. Thanks so much for this.
Thanks a lot. I had pain in both shoulders for the last 2 months and I was really stressed because I couldn't go as heavy as I wanted to without being in wincing pain. I'm soooo happy to learn what was the cause. Big thumbs up. Keep up the great work. I just subscribed.
I've been going through this for years, will definitely try all the steps you went over with the Doc.
Appreciate all the info presented.
Thanks...
I’m a Combat Veteran and had a upper shoulder burst, I got blown up in Iraq in May of 2004. Walter Reed Veterans Hospital put me back together and the VA in Lexington Kentucky has did 4 other orthopedic surgeries on me since. I had the head orthopedic doctor for UK athletes. I got lucky because he volunteers for the VA. Your video was very useful, I was a competitive powerlifter in the Marine Corps.
Same Branch similar story left arm completely ripped out but I got stuck going back to Pendleton after lawn stroll Germany never got my arm fixed right and where MRI was ignored they decide to do a scapular decompression
I had only 15° range of motion of the time after the other surgery I no longer had any after shoulder surgery they should have followed MRI the doctor pulled rank on me told me I was property of the military blah blah blah surgery was mandatory broken the head and socket shoulder was split top to bottom eventually I got to see a doctor at Bethesda he reattached the bicep that was bruising the whole freaking time since 2004 I think the surgery wasn't '09 then I saw a nerve doctor talked about giving me a nerve transplant was supposed to see special team he was from Walter Reed and I could never get scheduled with him again others four or five tears that need to be reattached on the original MRI if I use my arm the one tenant gets really pissed off and pulls it in feels like I'm having a heart attack
I just learned more about upper pressing movements in 19 minutes and 43 seconds than I have learned in 35 years of lifting. I've been getting away with straight arm flies going well past parallel, going far to low with my barbell and dumbbell presses and incorporating behind the neck presses into my routines. I guess it caught up to me at 57 as I'm now suffering pain in my front delts and it sounds like this is the exact cause and I now have a solid approach to recovery. Thanks so much!
Awesome. Glad the vid was useful!
I've been dealing with this for over 10 years. I haven't been able to workout for 5 years do to health and pain. Getting back into it just recently. This video is very helpful. Just found your page and am looking into buying some of your bands too. Thanks for great info on real issues. I also have a son that's getting into lifting too.
Hopefully with some small tweaks to your training you can get back in a good groove with your training
This is brilliant!!! I've had recurring issues with my left shoulder for at least three years. Had to give up my beloved hand balancing and ring training. I've had to modify everyday things from how I sleep to how I reach for a seat belt. It's taken a long time but I now realize there are three problems at play. AC joint arthritis, subacromial impingement and chronic bicep tendonitis. I wish I had known three years ago to deal with the bicep tendonitis first instead of wasting two years on a therapist that only focused on the impingement. Everything in this video confirms what I have found, through trial and error. Your bicep tendons are too important to ignore.
These guys really know what they are talking about. I only wish I had seen this video sooner. 👍
Fantastic video. Great explanation and background and delivered with a lot of clarity. Well done!
Fantastic video. We’ll presented!! Such important information and yet not many trainers ever talk about it. How important the proper form is. Glad you mentioned the bar behind the shoulders as most influencers always show this exercise and so many people end up injured. Love these educational videos 👏
Great video James. Been looking for the cause for a while as I've been having this pain to my right shoulder for about a year and thought it was always an impingement of the shoulder. This makes more sense as I reach into the back seat and massive pain at the shoulder. When i do the bench press and go all the way down to the chest that's where it begins. Thanks for sharing this video. I became a subscriber!
Glad to help
Same this happened to my left shoulder when I started benching again after years of hiatus. I realize that my right shoulder is more flexible from many years of reaching behind the passenger car seat and was likely less vulnerable than the left. Fortunately my pain was minor and already gone but I can still feel tightness in that shoulder that needs to be monitored and addressed over time, have to pay attention when the body sends you those warning shots.
Please keep it up, looking forward to this series!
You got it
I've been struggling with this since forever and tried a lot of stuff. I think it has also a lot to do with bad everyday posture, starting with my rather flat right foot.
Just wanted to say that your video is absolutely amazing! Doc and you are really a great team, the knowledge and the way of presentation are so good.
Thank you both so much!
PS: It's a shame that you did'nt go through the bicep exercises. Would have loved to hear your expertise.
Excellent presentation and perfect timing!! I have been fighting this issue for over a year.
Wow. Literally had this front delt pain for 3 weeks, and started deloading which helped. I guess it was really tendonitis which makes a lot of sense. This makes it way clearer, and really helped me out. Appreciate it brah!
Surprised you guys didn’t mention that a Swiss bar is the perfect bar to bench for those with shoulder problems. The key is that you have choices for supinate and pronated gripping. I have bothersome shoulders. I can’t use the straight bar for bench, but the Swiss bar has been a blessing for me.
Thank you so much James! This explains so much. I have been suffering from this on and off for about 4 years now and have gone through physiotherapy with no help. Knowing what not to do will help my workouts moving forward.
Check with your sleeping posture. You definitely want to avoid side sleeping.
Amazing video and content..1 of your best James!.So informative and an actual Dr telling us the info and tips..I hurt my ligament in my left shoulder and still experience minor pain when working out.This video is so helpful to me and looking forward to more..Thank u so much
Amazing video! Thanks so much for making this. I've suffered from this pain while doing certain chest pushing movements, but I could never pinpoint its exact location at the time. My form would be perfect, but I'd still be in pain after a few sets. I had no idea that the alleged "chest building" stretch that many people promote was actually just relaxing the chest and straining other muscles. I will no longer go "deep" on those movements, and I will stick to a safer range of motion.
Hopefully this will help alleviate that aggravation in your shoulder
Awesome video. I’m experiencing the exact injury. This gives me great hope of recovery! Thank you
Thank you. I believe I have finally found my issue with my shoulder. I do have shoulder arthritis from an old injury, which I thought was causing the pain, but everything you mentioned describes what I am feeling.
really great video. Thanks James. Been a follower for a long time. Always great stuff.
Wow my mind was just blown! I’ve been rehabilitating my shoulder for months now and have made progress in other areas like teres minor and infra spinatus but never knew what was causing that pain in the front of my shoulder. Thank you soooo much!
Just subbed!
I really needed this. Sitting with inflamed left shoulder for months. Will implement this. Thank you.
Really love these videos! Please keep ‘em coming!
James , this probably has been one of your best videos.💪💪👍 absolutely fantastic. Thanks to the Dr, and his detailed information. Watched it twice so good.
Incredible video. I’ve got a shoulder issue and this and the rotator cuff videos are amazing! SUBSCRIBED!
Whenever I feel pains I pull out my anatomy book and start connecting the dots. The body is truly amazing. People at the gym though I was dumb when I told them stuff like this. Great Video.
This is a brilliant video...I've had this for a year. It inspired me to use resistance bands because I could modify exercises.i love bands now and will never go back to weights. This was genuinely new knowledge for me, I think this will become your most popular video.
Exactly what I’m experiencing, can’t wait to see my difference
Had this pain for nearly a year now and hurts like hell when in bed. Thankfully it's slightly better now and able to do more chest and shoulder exercises.
Yeah sometimes we think it will just go away but tendonitis only gets worse if we don't take corrective steps.
I had the same issue and you definitely must correct your sleep posture. Avoid side sleeping and putting compression on the shoulders. They make a special slanted pillow by medicline which I highly recommend. That helped me tremendously.
Would love to see a similar video for knee pain.
Yeah the goal is to do a new vid like this easy week
Perfect timing. Thanks so much. I am currently having this very issue. Massage health different about three days but now it’s back. I will be icing it today
Prayer os answered I've been dealing with this on and off for a long time. Thanks brother
Your channel motivates me. Not only to work out but to eventually have a RUclips channel of my own. Great work sir
Thanks so much for this... i have been to a physio therapist, kiropraktor and have been alternating my shoulder/upper body workouts becouse of the pain in my "shoulder" for weeks. This is eye opener
This was an incredibly helpful video for me. I'm 6 months post labrum repair (SLAP repair, 2 suture anchors in the labrum, no biceps tenodesis thankfully). About 3 weeks ago I stared in with 30 pushups a day. 2 weeks ago I did 150 pushups (30x5 sets) in one day because I was feeling good. A day later I had (and continue to have) pain around the surgery site and I fear(ed) I reinjured the repair. But now that I think of it, the pain isn't the same as before the surgery. It feels much more superficial and it goes from the labrum down the bicipital groove, and even into my lateral deltoid. So now I'm pretty sure I just irritated the biceps tendon and the area around it. I didn't warm up and I was probably going too deep, along with flaring my elbows out during the later sets. I need to warm up, use more restrictive range of motion with better mechanics (keeping my elbows in).
I see my surgeon this afternoon for my 6 month checkup and will run all this by him, but I'm fairly confident in what I have now as well as how to prevent it moving forward. For anyone out there with a SLAP repair, don't push it. Take your time, do your prescribed PT and follow your doctor's orders to a T. Make sure to warm up and use correct range of motion, since it's WAY more important to those of us who are post shoulder surgery. Thanks again guys!
Thank you so much for the video, I have been trying to push through the pain in my shoulder for several weeks. Now I not only know how I have created the problem but have the solution
This and the elbow pain video have been very informative and helpful for me. Thank you!
One of the best videos on the internet ! Changed my life !
Great video. Thank you!!
Hi James, do you provide a bodybuilding beginner program where I can purchase. I saw two videos where you trained with your son. It seems like he is a beginner and new to bodybuilding. Me too. Im a 36 year old beginner and totally lost in the world of overload information and confusion. Where and how should I start, can I start the same way as a 18 year old beginner, what beginner program should I follow when I want to learn the basics in the gym and programming by myself and build solid muscle in the long run without rushing anything. Focus on strength or building muscle first, or both, what split, how many exercises, sets, reps, frequency? Please let me know if you have a program or if you sell anything that answers all my questions. Thank you very much for your valuable time and help
I´m interested too
This is a great session! Learned a lot! Thank you very much!
Finally a video of what i did to get that pain, exactly what happened, with the cable crossover, then heavy barbell curls......been sore for a year now.........could not even do one push up........just now starting to be able too............thanks for the great video.
Yeah it can really set your workouts back big time.
Always useful and knowledging material on your channel! Good info, thank you so much! 🤙
👊
@3:22 You guys are great ;-)
You are capable of identifying the problem right on the spot and tell us _exactly_ how to avoid it, whereas my doctor here in Berlin (Germany) did not even recognize where it came from!
In my case, not because of wrong working out, but a stupid accident… Exactly as you described it, weeks of pain, no matter what. Thank you so much for this explanation, now I know what I would need to avoid during work outs in order _not_ to trigger this problem again!!!
Thank you so much for this clip. I have been banging my head on the wall figuring why the pain. It's been annoying me for about one month. Always thought it was my shoulder. Thank you, thank you
Great video! This is exactly what I'm going through. I didn't even realize I was doing those exercises incorrectly
Fantastic video, you guys work well together, have just started using a wooden block/paddle sitting on my chest to limit RoM on bench press & it’s helped now I need to cut out that stretching 😮 so glad I found this channel
Great was having the this pain for almost a month now getting better Thanks 😊
I've been having sore shoulder for about 3 weeks and when I did incline dumbell curls it was hurting the shoulder ad well and I suspected it could actually be bicep. This video was a timely video that supported my hypothesis
James Fantastic well needed video for most training athletes ! Thank you!
You’re very welcome. Happy to share any info I can that will help people avoid unnecessary injuries
Great stuff I'm going through this right now. Thanks!
Fantastic - think you diagnosed my issue without me needing to see a physio. Great vid bro
Thank you very much! I have been looking solution here and there for months.
After about 24 years of gym pain I'm only learning now about this? Great information. Thanks so much. I adguard had a hunch it coukd have something to do with my biceps, but that clears it up.
Gracias excelente informacion..👌 lo tendre en mente 💪
Thanks a million for the great content. I have been suffering from this very problem and this is very helpful to at least understand the root cause of the problem.
Thank you !!! Great info!!!
I love the idea of this video!
I hope you get better soon Couch.
Great video!!! I have been suffering from this on my Right shoulder for a year now. I stopped lifting right after the pain started but I am still having issues. I would love to see a video on the elbows. I have had cubital tunnel release surgery on both elbow and would love to be able to train properly. Thank you!!!
great information video and you kept it clean. Great job guys.
Awesome video. I have exactly this problem started last week although had it before. We have a chest press machine that starts off far too deeply, its murder on the joints especially on return to rest, will be talking to the trainers about this.
Excellent episode. Love it. Great stuff.
A appreciate very much!! I'm suffering that problem now. Thanks for the tips.
You guys hit every bullet point on a perfect RUclips video if anybody said how do you make a perfect RUclips video about a particular subject this would be the go to example
Have this exact problem. Thank you, I’ll have to try these tips out.
In addition,
Something else to consider especially with your situation as you described is to make sure the shoulder joint isn't slightly out of place. Called anterior subluxation which pushes bicep tendon into the ligament causing pain.
I say this because I had this problem from the work I was doing. So I visited a good friend I went to graduate school with who continued his training in sports medicine at Life University of Chiropractic in Georgia to get advice.
Sure enough the joint was slightly subluxed and he popped shoulder back in place almost instant relief. Zero pain the next day.
so much information in this video thank you
Love this. Great vibes and great advice.
This is good stuff man. Thanks for helping !
THanks so much,,,, suffering for a couple weeks and now I understand what I did to injure,,,, wide grip incline press,,,,, will now include a bicep warm up on chest days,,,, and adjust my elbow to prevent further aggregation....
Glad to see you back on youtube!
Thanks my friend. Glad to be back
I learnt alot! Thanks alot!
A video for elbow pain would be so great to have just like this one.
Quality video James!
This is great informaiton! Now I am exactly stuck this pain, doctors coudln't tell me what it is! You save my training life! I really appreciate it!
Great content as always 👏
Very informative discussion. Thanks for sharing!
Amazing video as always my man!
Great video. I think you just saved me a lot of pain and time. Thanks for the info.
So far good info. Thanks
Great info here!
This was a huge help, thank you
Always helpful and analytical!!
Thanks! This was extremely helpful!!
Excellent video... from someone who has to be careful w pain creeping in there from decades of lifting
1st time you popped up and hit the button, quality info!