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Shoulder Pain on Chins.

anarchocapitalist

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Having some shoulder pain on chins/pulldowns.

I can bench, overhead press, and row no problems with a full range of motion.

I don't really know much about anatomy can someone offer any exercises or something I can do? Basically I've been doing really light pulldowns to keep the ROM and stopping before it gets painful.
 

LATS

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Where's the pain located.. in the rear of the shoulder? Or under the front delt...?
 

anarchocapitalist

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Sorry I should have mentioned that.

Its right in the shoulder joint behind the shoulder as I start to pull down. Its def not a pulled muscle pulled a few of those in my day. Tendon type of thing.
 

j6

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The pain radiate down your arm?

I Pinched a nerve..


Sent from my iPhone using Tapatalk
 
Last edited:

ALLEX

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I had something similar earlier this year, but more with a lat pull down or pull up movement.

I fixed it doing this:

- Stop all heavy shoulder and back exercise.
- Do the movement that's painful on the pull down machine, but with a weight that you could do 25-30 reps, fairly light.
- Hold the movement for about 15 seconds right where it's the most painful. Do like 2 sets of 10 of this.
- Hot cold therapy at home 3x a week.

I don't feel anything now. Now need to fix my left elbow. Been painful for about 2 years. Cracks too... Oh well.
 

Core551

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Probably some type of impingement. Likely supraspinatus (rotator cuff muscle). I see it all the time when Guys struggle to do pull ups or heavy rows where the scapula ( shoulder ) elevated and rotates upward rather then downward. Then things get slammed in between scapula and clavicle.
When rowing or pull ups or even pull downs, be sure that your scapula is pulled back and down as much as you can. Stop all heavy movements to failure and focus on position. Do not increase weights until you nail this new movement. Chances are your not even using your lats or any back muscles to the extent you think you are if your shoulders are collapsing forward. Pain will be in your pushing movement's very soon if this is not corrected. Good luck.

Sent from my SM-G935V using Tapatalk
 

old timer

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- Do the movement that's painful on the pull down machine, but with a weight that you could do 25-30 reps, fairly light.
- Hold the movement for about 15 seconds right where it's the most painful. Do like 2 sets of 10 of this.
Interesting protocol . . . one that I'm thinking about using for the pain when benching if the 3 week layoff doesn't work.

Is this something that you developed or did you read about it somewhere?

I can see how it might work, as I've heard something similar for tight muscles (tennis ball therapy where you find where it hurts and just keep the ball pressing against it for 30 seconds or so).
 

Ashop

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I had something similar earlier this year, but more with a lat pull down or pull up movement.

I fixed it doing this:

- Stop all heavy shoulder and back exercise.
- Do the movement that's painful on the pull down machine, but with a weight that you could do 25-30 reps, fairly light.
- Hold the movement for about 15 seconds right where it's the most painful. Do like 2 sets of 10 of this.
- Hot cold therapy at home 3x a week.

I don't feel anything now. Now need to fix my left elbow. Been painful for about 2 years. Cracks too... Oh well.

That's some very solid advice from someone who has went through the same thing.
 

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