Shoulder pain when doing Seated Fly

A

AlexFromLietuva

0
about 90% of the time when i am doing the seated fly i get soreness followed by unbearable pain in my shoulders. I do about 150 lbs and when i switch to a lower weight i just cant take it. A lot of times i can't handle even the 150 and i have to stop. The pain is in the part where the shoulder meets the bicep.

It does not strike right away. It gradually develops. Should i start stretching everyday at home? I rarely stretch but i do 5 min warm up before working out at the gym.
 
Checklist

-Form-Make sure you are doing the exercise right.
-Proper weight amount-150lbs (each?) for seated fly is pretty damn aggressive. Not saying you can't do it, but seeing your stats and experience I would be tempted to say its to much for you and your form is failing therefore causing injury. Better to go lower with proper form than to try and over do it. So whatever your rep range scheme is make sure its perfect. If it is to be lifted 5 times, make sure you can lift it, IN PERFECT FORM, 5 times.
-Proper specific warm up-When working with more delicate joint systems I like to really target a specific warm up prior to lifting. Dynamic movements or for this case seated flys but of a much lower than needed weight to warm up and activate that area.
 
 
My honest suggestion is to switch to one these if you can.
http://www.exrx.net/WeightExercises/PectoralSternal/AsChestDip.html
http://www.exrx.net/Lists/ExList/ChestWt.html#anchor1932170 (better for most than regular bench press as it takes ease off shoulders and elbow joints)
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html (though an isolate, much safer with the shoulder support that that machine.)

When you are trying to work the chest muscles good, if you are working them properly with the right exercise, you should really feel no pain in your shoulders. That machine is one of the "bad" machines in my opinion. It allows for no stabilization, makes overextending and joint pain and given and also put effort into the wrong areas to easily.
 
I have tried the chest dip many times but I cannot do them. its not that i am weak its that I cannot take the pain from the ganglion cyst that i have on each wrist. I hate those things so much, they limit everything that I do. I am hoping to get them drained very soon so I can exercise to my fullest. I have to wear wrist straps when doing bench press or anything that gives pressure on my wrists.

I have also tried dumbbell fly, but I just keep doing and doing them and not get sore.

I am beginning to think that my joins cannot support the weight i can lift. I was doing bicep workouts 3 days ago. I did not get completely tired out and one of the muscles that connect the forearm to the bicep area has been hurting since. Is there a way i can support my joints? Any kind of supplement?

I love doing bench presses, but the fact that i have 2 ganglion cysts prevents me from enough repetitions.
 
I have tried the chest dip many times but I cannot do them. its not that i am weak its that I cannot take the pain from the ganglion cyst that i have on each wrist. I hate those things so much, they limit everything that I do. I am hoping to get them drained very soon so I can exercise to my fullest. I have to wear wrist straps when doing bench press or anything that gives pressure on my wrists.
Click to expand...
Well treating that is a great step, the best treatment is to completely clean out the joint area as to lessen any likely return. The draining or steroid injections works best for Tendon sheath cysts, but for the dorsal or volar wrist cysts you might want to talk to your doctor about a complete joint clean out. Make sure they look for any underline problems that can be hidden by these cysts like torn ligaments.


I have also tried dumbbell fly, but I just keep doing and doing them and not get sore.
Click to expand...
Soreness is not what we are looking for to gauge a proper workout. I haven't been sore in ages and am still progressing in strength and muscle growth because of good training but more importantly proper post workout nutrition. You might want to give those flys another chance and make sure that you are doing the proper weight with the proper reps.

I am beginning to think that my joins cannot support the weight i can lift. I was doing bicep workouts 3 days ago. I did not get completely tired out and one of the muscles that connect the forearm to the bicep area has been hurting since. Is there a way i can support my joints? Any kind of supplement?

I love doing bench presses, but the fact that i have 2 ganglion cysts prevents me from enough repetitions.
Click to expand...

Well I think a problem may be the way you train. Having a bicep workout just isn't needed unless you have been training for years aggressively and are a bodybuilder working on proportion. I think if you started focusing on 3 day a week full body compound exercises in proper form it would serve you well. It would give great muscle growth, no room for isolations so no isolated strain on joints and plenty of rest time. You are very lean by nature which is great for being cut but also means that you are more prone to injury if you do not allow for recovery and rest properly. Form is really everything when it comes to muscle and joint care. I see guys doing lunges sometimes and I just cringe because they are killing their knees. I see bench presses where I don't know how they have a rotator cuff left. Form and proper technique can be a lot tricker than it seems so before you give up on what your body can do, make sure you are doing it all right and doing the right program.

Joint supplements are here and there with their results but if you want to invest in one then go with some Glutamine.
 
I do my best to not work out 2 muscles each day. My school and workd schedules always change and sometimes I have to do things that are a little more important. Sometimes I have to go to gym 2 days in a row, but i split it up. I have yet to do a full body workout in a day. The reason I dont do it is because I dont have enough energy, as explained in my previous post, and my legs take about 60% of the energy when i do the exercises.
 
You must log in or register to reply here.
Back
Top