Hey members, I'm posting this to see if anyone else has had a similar problem and can offer some advice as far as recovery tips and how to ease my way into getting heavy again.
Here we go, so I just recently put decline barbell bench press back in my routine about a month and a half ago. It has been years since I did decline barbell bench press, however, I've kept other decline chest movements in my routine such as dumbbell flys and presses. For the most part, I would go light on my decline presses (225lbs-245lbs) for about 15-20 reps. I get the full range of motion excluding the lockout to keep the tension on my pectorals and I found adding decline to be quite effective. One thing I noticed though was that I had shoulder pains (not fatigue) the rest of the day, especially if I flexed my traps. The pain went away over night. That went on after all of my chest workouts for a good 3 weeks, but I figured since it went away the next day, it wasnt anything major. Then, a few weeks ago, it stayed and I still have the pain. It feels like it is located where the colar bone attaches to the shoulder bone. My doctor said to rest it for 3 weeks and then if it's not gone come on in. I still notice that the pain is more severe when I flex traps.
I cannot do any overhead pressing movements without feeling pain that I would rate a 8/10 (and I consider myself pretty tolerant to pain). I can still do all back workouts except deadlifts, all bicep workouts, only pressdowns for triceps, only cable crossovers for chest, and no deltoid workouts or trap workouts. Even on legs I feel pain when I'm doing squats due to the stretch the deltoids get holding each side of the bar. Has anyone else had a similar injury? Any advice? This is the first injury I've gotten that has limited my exercise list severely over my 4.5 years of training.
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