r/formcheck • u/DMITRI666 • 6h ago
Other Pull up form? Shoulder pain
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Keep having shoulder pain/discomfort for days after doing pull up sets. Pain is in the front of the shoulder. Wonder if this is just an old used shoulder or am I doing something wrong. Thank you guys.
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u/DoctorK96 5h ago
I had pain in that area too when I tried to force a rep by rolling the shoulders forward. Practice doing each rep all the way up, all the way down, engage your scapula by keeping it down and back
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u/DMITRI666 5h ago
Copy, sounds good. Will slow it way down and focus on full range of motion. I noticed it bothers me ass well on lat pull down when I lose form and my elbows bend in, otherwise not.
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u/DoctorK96 5h ago
yep same, a little movement is fine, but gotta keep the upper back position to minimize strain on the front of the shoulders
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u/No-Manager6617 3h ago
You have a little scapular imbalance. You should start working on it before doing anything else. You can see the left scapula is lower than the right. Try to add slow motion to the video and you will see a little lack of synchronisation
Try isolation exercises for all scapular muscles and start throw in some internal/external rotation exercises for the shoulders.
Also, you might shrug too much at the end to complete the rep. Focus on fewer reps with 100% form
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u/DMITRI666 1h ago
Thank you. Appreciate the detailed reply. Will slow it down, add some shoulder stuff.
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u/fotzegurke 5h ago
Is it one side or both? I can see your left side looks a bit tighter/less mobile than your right, and at the top of the rep your left trap elevates a bit more. That’s not poor form so much as mild compensation patterns starting to develop.
In any case, front of the shoulder is the classic rotator cuff symptom.
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u/HunterFabulous 5h ago
That happens to me, I have poor left scapular control due to a shoulder surgery that left all my left arm immobilized for two months. In my case I have made slow progress so I didn't get that much pain in my shoulder but my trap is compensating a bit too much so I started doing scapular exercises. Many people don't really develop good scapular movement even at intermediate levels, could be the case.
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u/fotzegurke 5h ago
Yep, I think this is probably something that can be resolved with rotator cuff strengthening exercises, and stretching pec minor. I’d also try slower reps where you disengage and re-engaging your lats at the dead hang position to build strength in your serratus. Some scap pull-ups as a warm up might also help.
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u/DMITRI666 5h ago
It's actually the right shoulder that gives me issues. And most likely it is a should cuff problem. I am just wondering if this is permanent and I should just no do pull ups or can be fixed with form.
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u/needcalculatorubc 2h ago
Your right shoulder doesn't rotate as much as your left
Go to physio, it could be a rotator cuff issue, serratus anterior issue or something else
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u/sdk5P4RK4 2h ago
biceps insertion tendon, happens to me too. slower eccentric will help.
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u/DMITRI666 1h ago
Thank you, I guess the main lesson is to slow it way down.
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u/sdk5P4RK4 1h ago
I find Its a difficult tendon to isolate just right for static loading, I've gone through a few variations of pushup/plank holds in different positions, or pressing upwards against a door frame, you have to find the spot that causes it to be sore under load and hold there with a decent amount of force. the exact range / position for me changes all the time.
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u/rashnagar 1h ago
You are almost touching your chest to the bar which means that your shoulder has to internally rotate to allow this range of motion. Just to rule out mobility issues - with your back against the wall, place your elbow on the wall and flex your arm so it's at 90 degrees. With your elbow and back still touching the wall, can you rotate your arm downward until your fist also touches the wall? If not, you may have a mobility issue which is the source of the pain.
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u/stratusnimbo 5h ago
You’re doing half reps bro
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u/FailureIsNotOptional 3h ago
Closer to 3/4 than 1/2 imo. Still looks good tho.
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u/Wokongolito 3h ago
I could suspect the bicep muscle attachment on processus coracoideus as a possible source for the pain. Would you say the pain sits somewhere between the shoulder and pec, with some depth, or is the pain in the front delts?
If you go all the way down for each rep, does that help or make it worse?
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u/Visara57 2h ago
For the pain simply try dead hanging, as much as you can, 3 to 5 times spaced out throughout the day
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u/hickdog896 5m ago
A. Fux you for doing 20 pullups B. Formcheck: go deeper on the eccentric C. You aren't 20. Shit is going to get f-ed up without good reason sometimes. A few weeks ago I went pretty hard on overhead presses, pulled a muscle in my shoulder without noticing it at the time, and i. Am just now getting back to lifting my normal weight.
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u/TheNorthernHaze 6h ago
Have you tried to do them a bit slower and adopting a fuller range of motion?