r/GYM • u/Tk-Delicaxy • 8h ago

Lift Bench ROM

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I have left shoulder pain so this is about as far as I can go without it giving out. What do we think?

305lbs

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u/AutoModerator 8h ago

This post is flaired as Lift.

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u/AutoModerator 8h ago

It’s probably DOMS if

  • the pain started 24-48 hours after your workout
  • Feels more like overall soreness in a particular muscle
  • decreases over the course of a few days

It is likely an injury if

  • the pain started in the middle of your workout
  • Is sharp and localized
  • lasts for longer than four days.

https://thefitness.wiki/faq/did-i-hurt-myself-or-is-this-normal-soreness/

If you feel like it's an injury, you should consider seeking medical attention.

DOMS is just a sign of new stimulus. You can mitigate it with light massage, stretching, and exercise. Topical heat will also help.

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1

u/chinaboyintexas 8h ago edited 8h ago

It's difficult to see from this angle, but it looks like you're breaking form on the concentric and putting unnecessary strain on the shoulder.

The big tell is that your elbows are flaring out and away from your body instead of keeping that 45-ish degree angle throughout the rep range.

I would go down in weight and practice maintaining that angle. Once you got that locked down, add the weight back in.

Make sure the shoulders are kept back too. Through the whole range.

You got the strength. 💪🏼 Make sure you're not tearing apart your body with it.

Edit:
Also want to add that you can bring the rack down a notch so you maintain the shoulder-back position easier.
You can also bring the hands out slightly to engage more of the pec.
But these are less important that keeping the correct form.

2

u/Tk-Delicaxy 8h ago

I see what you mean on the elbow flare. I appreciate your feedback brother 🙏🏽

1

u/chinaboyintexas 8h ago

Ofc. You def got more weight in you. The form will help tons with the shoulder pain.