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Incline dumbbell press

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soccerballtux

Lifer
Right arm came down too far back (hand was slightly behind my head when coming down).

Hurts some now (day after). Any idea what happened? Taking ibuprofin to keep swelling down.
 
Probably you'll be ok. Might i recommend a different approach with this. Go lighter, because you'll have to with this tweak: do an "arnold press". Instead of your upper arms coming down to the sides, they end up in front of you. So at the top your palms are facing away, but as you come down they twist in so that when the dumbell is at the bottom the palm is now facing your chest. I really prefer these to heavier standard dumbell press. I think having a lot of weight come down on the shoulders with the upper arms back at the max or near max of their range of motion is bad.
 
Well, hopefully it's nothing serious - a muscle strain/pull of some sort. Try RICE (rest, ice, compression, elevation) for a week and see how it feels. If it shows no improvement or gets worse, go see a doctor.
 
Originally posted by: soccerballtux
Right arm came down too far back (hand was slightly behind my head when coming down).

Hurts some now (day after). Any idea what happened? Taking ibuprofin to keep swelling down.
Click to expand...

Hm, this is pretty concerning. Did it make a pop noise or anything or did it just hurt? With bench, labrum tears are really common when it goes wrong. Be really careful and take some time off. Do some stuff that doesn't hurt the shoulder and keep it SUPER light.
 
Originally posted by: Skoorb
Probably you'll be ok. Might i recommend a different approach with this. Go lighter, because you'll have to with this tweak: do an "arnold press". Instead of your upper arms coming down to the sides, they end up in front of you. So at the top your palms are facing away, but as you come down they twist in so that when the dumbell is at the bottom the palm is now facing your chest. I really prefer these to heavier standard dumbell press. I think having a lot of weight come down on the shoulders with the upper arms back at the max or near max of their range of motion is bad.
Click to expand...

Funny you say that, I just saw that video a week ago. However, I do not believe that stresses my upper pectorals nearly as much.

I do overhead shoulder dumbbells at home, planning on implementing this once I max out my dumbell (65lbs)


Update: Shoulder not hurting nearly as much. Ibuprofin helped with the pain, probably a lot with any swelling, too. Worked out again today with a friend, started with 15lbs dumbell incline bench; was fine; went to 40, was fine; so went to 60 and was fine. I had him spot my right arm and basically carry it all the way up the first lift so I would know if the weight was a problem. Completed a set of 60 so looks like I'm ok. Phew!!
 
Originally posted by: purbeast0
maybe try doing barbell w/lighter weights for a while too.
Click to expand...

I think what killed it was I closed my eyes when I was straining and wasn't watching where the weight was. It started going over my head and there was no correcting and no dropping. It didn't swing all the way back over my head, just a little was directly over my head.
 
Originally posted by: SociallyChallenged
Originally posted by: soccerballtux
Right arm came down too far back (hand was slightly behind my head when coming down).

Hurts some now (day after). Any idea what happened? Taking ibuprofin to keep swelling down.
Click to expand...

Hm, this is pretty concerning. Did it make a pop noise or anything or did it just hurt? With bench, labrum tears are really common when it goes wrong. Be really careful and take some time off. Do some stuff that doesn't hurt the shoulder and keep it SUPER light.
Click to expand...

No popping. There was cartilege noise. I think if some serious had happened it would be hurting a lot more than now, and I wouldn't have been able to do 60 today.

Going to be a lot more careful from now on. So glad; looks like nothing was hurt.

Thanks guys.
 
EXACT same thing happened to me a couple months ago except I buckled all the way back and heard a pop! I took 2 weeks off and did no lifting then eased my way back into it. I am 10x more cautious now and back to doing my normal lifting routine. I did see a doctor after the event though and if you are concerned you should do the same because A: you'll feel better knowing you went to a doctor, and B: if something is wrong they'll be able to diagnose. Good luck!

edit: in my case they concluded it was a fibrous tear.
 
Originally posted by: SneakyStuff
EXACT same thing happened to me a couple months ago except I buckled all the way back and heard a pop! I took 2 weeks off and did no lifting then eased my way back into it. I am 10x more cautious now and back to doing my normal lifting routine. I did see a doctor after the event though and if you are concerned you should do the same because A: you'll feel better knowing you went to a doctor, and B: if something is wrong they'll be able to diagnose. Good luck!

edit: in my case they concluded it was a fibrous tear.
Click to expand...

I guess by fibrous you mean muscle?
Glad you're ok.
 
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