>>77207798
Liu raises, face pulls, dynamic stretching, rotator cuff band work

>>77207798
Does this happen to people with super long arms or something? Never felt bp in my shoulders. I mean incline hits my front delts.

pro tip:

Do the powerlifter shit where you pull your shoulder blades back when benching. this will cause a little back arch as well. I always bench at a slight incline to counter act the back arching shit so that I end up with a flat bench if I want to do a flat bench. It will protect your shoulders.

as for right now you can't do shit but wait

>>77207798
MSM
Chondroitine
Glucasomine
Bone broth, bone gelatine
High dose vitamin C
High dose omega 3
Light stretching while in sauna
Red light therapy

>>77207798
The sleeper is by far the best 1 stretch to loosen up the shoulder joint then the kneeling lat stretch.

Hijacking your thread
My elbows hurt when the movement is over
I feel nothing during the bench not even during 1rms, but once i put the bar back up my elbows feel electrocuted

>>77207798
single arm hang

>>77207798
> What are some good accessory workouts to unwind it
Close grip bench

>>77207798
Review form, do some shoulder support muscle exercise with a kettlebell and or resistance bands, ease up on the weight until the pain goes away. The sooner yo lu reat it up and heal, the less time it takes. Otherwise it gets worse and healing time goes up and so does the time without working out shoulders

>>77208322
>>77208322
Christ what happened there?
>the sooner you rest up and heal

>>77207801
could be your form, could be biomechanics, could be trying to lift outside your range too often

File: facepulls.jpg (461.9 KB)

461.9 KB JPG

>>77207800
>face pulls

>>77207868
its inflammation. watch your diet, and lower the plates because your strength is fine but not in your ligaments and joints. you pushed too far and didnt rest enough or had bad form (probably both). dont overdo the lifting anymore. do warm ups with lighter weights. rest a lot. it goes away but it might take months. do stretches, look them up on youtube.

>>77209973
You said nothing new or helpful i shouldve stopped reading at the buzzword inflammation.

>>77209968

MORE FACEPULLS YOUR HIGHNESS?

My wrists will snap. It’s inevitable.

I found that I can cope a bit by doing reverse grip dumbbell press every other session, and normal bench another, with varying weight ranges (based on 5/3/1 so only one real set too). You can probably do the reverse with barbell too but I found it awkward to turn my grip too much compared to dumbbells which can have slight angle.

The meme science is that regular bench taxes your front delts, but if you flip the grip to reverse, the upper chest takes over from delts. I don't do decline bench at all but I still see some distinction between upper and lower chest so I guess there's truth to it. Also prevents or at least pushes forward the overuse injuries caused by same pressing angle every time.

Not that my shoulder joints won't still snap or hurt sometimes, just less.

Also I don't see this posted here often but this bench press guide will have an answer to almost everything regarding the technique and I still find small tips there almost any time I review parts of it
https://stronglifts.com/bench-press/

>>77209996
eat shit then

>>77207868
Something is tight and pinching the nerves in your arms. Stretch and foam roll pecs, front delt and biceps and triceps