Over benched

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THBench

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Ok so about 3 weeks ago I was seeing gains in my bench press by lifting 95% of 1RM and I ended up lifting a chest/tricep day one day too early and felt a pretty extreme pain in between my left pec and shoulder. It didnt seem to effect srength since I had actually gotten an extra rep of 245 than the last workout but the pain was alarming so I stopped moving up in weight and decided to take some time off. Well, the next day a bunch of my friends were calling bull**** on my bench press and i ended up benching to prove them wrong. luckily i only did reps about 15 reps of 205 before i started feeling the pain again and then i stopped.

But its 2 weeks later and I attempted a bench press today and starting feeling it slightly at my warm up of 135. Whats the deal? Will it heal on its own and how long? I dont want to lose too much on my max since I'm so close to that 300 lb mark.

Also, this might be an interesting relationship...the day after I started getting an extreme tricep twitch in my left tricep that eventually went down to my left pinky. The tricep twitch has still not gone away.
 
teh tricep twitch to the pinky- is it a twitch in the pinky or a numbness/tingling? with numbness or tingling, there could be a nerve being aggravated, probably from your shoulder injury-that seems to me to be either a rotator cuff injury or a pectoral injury right at the insertion point on your shoulder. Either way it needs rest-full rest- to even begin healing. no push exercises for a few weeks would be my suggestion, followed by rotator cuff stabilization exercises. And if it continues i recommend seeing a doctor.
 
no tingling or loss of feeling just a twitch.
And its already ben 2 weeks before i started benching again. It barely hurts but im gunna give it another week
 
well i cant say about the twitch, but you should be doing some shoulder stabilization exercises....isometrics. there's internal/external rotation isometrics and theraband strengthening exercises that can help.
for internal rotation...place a folded hand towel under your armpit for correct positioning of the joint, and press your open hand against a door frame or corner wall.
for external rotation do the same but press the back of your hand against the door frame or wall. You can do this 3 times a day/ 3 sets of 30 seconds. And i suggest doing a set right before you lift when you are back into it, as it helps to stabilize the joint.
 
worked out today and felt the pain coming on at 185lbs. Still hasnt fixed and still twitching. Should i see a doctor?
 
I also woke up this morning sore from last nights "workout". What gives? I only did the bar for 8, 135 for 5, and 185 for 4. 3 weeks ago i use to do 255 for sets and not be sore.
 
def go see a doctor
 
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