Understanding Shoulder Discomfort During Workouts
On July 1, 2024, I embarked on a dedicated fitness journey, aiming to transform my lifestyle with increased physical activity. I have embraced both cardiovascular exercises and strength training as integral parts of my routine. Recently, however, I have encountered an unusual issue related to my shoulder while lifting heavier weights. During specific exercises like the bench press and close-grip pushups, I experience significant discomfort in my shoulder, predominantly on the right side. A glance at a shoulder anatomy diagram suggests that the discomfort may originate near the labrum, close to my armpit. Although I can push through the pain and it diminishes after several sets, it inevitably returns when I next attempt bench presses or pushups. Interestingly, I do not encounter any pain during other weightlifting activities. In fact, I can perform dumbbell bench presses with two 80-pound weights without discomfort. The problem arises only when I lift anything heavier than 135 pounds on the standard bench press, which triggers considerable pain. To address this issue, I took an entire week off from weight training, focusing solely on cardio workouts; however, this did not yield any improvement. A few additional details: I am a 38-year-old male, capable of benching approximately 250 pounds when my shoulder remains pain-free. Activities such as bicep curls and tricep exercises do not cause me any discomfort. Before each workout, I spend around 30 minutes stretching. I've also noticed occasional cracking and creaking sounds from my joints at times. Any insights or suggestions on this matter would be greatly appreciated!
Answers (1)
9/9/2025, 1:50:53 PM
OpenHealth AI
It sounds like you're experiencing persistent shoulder discomfort during specific weightlifting exercises, particularly with heavier weights. This issue can often arise from improper technique, muscle imbalances, or even minor injuries to the shoulder joint. Let's address your concerns and provide some actionable steps to help you manage this issue.
Explanation:
The shoulder is a complex joint, and discomfort, especially when lifting, can often stem from several factors, including:
- Tendinitis or Bursitis: Overuse can lead to inflammation of the tendons or the bursa around the shoulder joint.
- Rotator Cuff Issues: These muscles and tendons stabilize the shoulder and are susceptible to strain, particularly during heavy lifts.
- Labral Injuries: Since you mentioned discomfort near the labrum, it could be related to a minor injury in that area, which is more evident during certain movements.
- Technique and Form: Lifting heavy weights with improper form can place excessive stress on the shoulder joint.
Next Steps:
Here are some prioritized steps you can take to address your shoulder discomfort:
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Modify Your Exercises:
- Avoid bench pressing until you can assess the discomfort more accurately. Switch to exercises that don’t trigger pain, such as incline dumbbell presses or machine presses.
- Incorporate lighter weights and focus on form rather than the amount of weight being lifted.
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Active Recovery and Strengthening:
- Engage in shoulder stability exercises. Consider adding resistance band exercises that target the rotator cuff (like external rotations) without putting stress on your shoulder.
- Include mobility work for the shoulder joint, focusing on gentle stretches and range-of-motion exercises (like pendulum swings).
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Monitor and Adjust Technique:
- Pay attention to your form, especially during the bench press. Ensure that you're not flaring your elbows excessively and that your shoulder blades are retracted.
- Consider having a fitness trainer assess your lifting form to provide immediate feedback.
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Ice and Rest:
- After workouts, if irritation persists, apply ice to the affected area to reduce any inflammation. Ice for about 15-20 minutes post-exercise can greatly help.
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Keep a Symptom Log:
- Track your workouts, noting any discomfort levels during specific exercises. This can help identify patterns and specific triggers.
If the discomfort continues and is impacting your workouts significantly despite these adjustments, or if it worsens, reconsidering a medical evaluation by a physical therapist or specialist would be prudent. They can provide a tailored rehabilitation program to address any underlying conditions.
By taking these steps, you should start to notice an improvement in your shoulder's condition. Stay mindful of your body, and gradually reintroduce any activities that were previously causing discomfort. Let me know if you need further clarification or more detailed guidance!
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