How to treat and avoid shoulder pain when bodybuilding?

Did you know that shoulder pain is the most common pain among bodybuilders?

This joint, the most mobile in the human body, is the source of many complaints.

It's a recurring topic of discussion in the rooms.

I'll explain why.

Why do our shoulders hurt when weight training?

Lack of warm-up

The warm-up takes priority over the rest of the session. Period.

You can't afford to tackle heavy loads, especially free weight exercises, without properly warming up.

Since the shoulder is a complex and fragile joint, it must be perfectly oiled with synovial fluid to prepare it for numerous repetitions with load.

Even if you only have a short time, divide that time by three and use the first third to warm up your shoulders. This should be non-negotiable.

A proper warm-up is essential to prepare muscles and joints for exercise.

Warm-up exercises increase body temperature, improve blood circulation and increase muscle flexibility.

Start each exercise with a light load and perform long sets, then gradually increase the load.

Poor execution technique

This has several possible and interconnected reasons.
The first is that practitioners often have a poor or even bad ability to move .

Consequence of “overtraining” in the sitting position with shoulders forward. Screens, work, sedentary lifestyle, car… Head and shoulders constantly forward…

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These movements go hand in hand with little or no body awareness.

Beginners in bodybuilding approach the practice with limitations, stiffness and muscle weakness.

Unfortunately, the vast majority of gym coaches don't have the necessary knowledge to help you.

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Too heavy loads

The second, which increases the consequences of the first, is the use of loads that are too heavy.

The heavier it is, the more it will increase the compensation mechanisms, the stiffer we become and the more pain and injuries there will be in the shoulders .

An essential factor to remember in an environment where load is the only indicator used for comparison and measurement.

At Mouvers, we believe that no one should touch a weight until they have control over their body weight, at least in the 7 fundamental movements .

Muscle Imbalances

Often present before practice then amplified for the reasons mentioned above.

The main causes are the excess of pushing movements compared to pulling movements, a sedentary lifestyle with screens, etc.

The principle will therefore be to reduce pushing exercises and increase pulling exercises , to re-educate areas of muscular amnesia, to work on weak points as a priority...

Bodybuilding Injuries: Which Ones and Why?

Rotator Cuff Tear

The rotator cuff is a group of muscles and tendons that stabilizes the shoulder joint.

A tear can occur following intense exertion or overload, causing severe pain and muscle weakness.

Sometimes, in the case of the infraspinatus, the tear can occur without much pain.

Many older bodybuilders have torn their infraspinatus without realizing it at the time.

They discovered this later while looking for the causes of shoulder instability.

Acromioclavicular Conflict

Acromioclavicular impingement is a common condition, particularly among those who perform exercises that place intense strain on the shoulders, such as bench presses, overhead presses, or dips.

This conflict occurs when the end of the clavicle rubs against the acromion, causing inflammation and localized pain, and eventually serious shoulder tendinopathies (calcification of the shoulder tendon).

It is generally recommended to avoid exercises where the elbows exceed shoulder height when suffering from this condition.

Attachment Syndrome

Shoulder impingement syndrome occurs when the rotator cuff tendons are compressed during vertical pushing movements.

This causes acute pain and can lead to chronic inflammation.

Bursitis

Bursitis is an inflammation of the bursa, a small fluid-filled sac that reduces friction between tissues.

It is often caused by repetitive movements or excessive pressure on the shoulder joint.

Shoulder Tendonitis

Shoulder tendonitis, particularly biceps tendonitis, is another common cause of pain.

It results from irritation or inflammation of the tendons surrounding the shoulder joint.

What are the most common exercises for shoulder pain in bodybuilding?

Which is not to say that the exercises are responsible.

It's up to you to educate yourself enough to practice them in good conditions...or to abandon them.

The Barbell Bench Press

The barbell bench press is often blamed for shoulder injuries.

Basically, it is an exercise that places significant biomechanical constraints on this joint and on the scapular rhythm.

The longer arms and thinner torsos the practitioners have, the greater this constraint will be and the greater the risk of shoulder pain and injury.

If, in addition, poor technique with overload over numerous repetitions increases the picture...

Wide-grip pull-ups, heavy high-pulley pull-ups

Pull-ups put intense stress on the shoulders.

Lack of mobility, strength in the scapulae (shoulder blades) or poor posture can lead to pain and injury.

Ironically, a pulley pulldown with light to moderate loads can be beneficial for shoulder joint mobility.

The curl bar

Repeated overstretching of the biceps tendon, especially when it is short, can cause severe pain and tendonitis of the long head of the biceps with calcification, causing severe pain in the shoulder.

The shoulder press

These movements place intense stress on the shoulders and can cause pain if the stabilizing muscles are not sufficiently developed.

Additionally, this exercise places a focus on the anterior deltoid, which is already heavily used in pushing exercises, increasing the most common imbalances in bodybuilding.

Dips

Dips or push-ups on the parallel bar are a great exercise for building your upper body.

Unfortunately, their implementation is often catastrophic.

Lack of mobility in the shoulders, weakness of the shoulder blades, head falling into the neck, body swaying, lack of body awareness...

The need to bring movement into consciousness

Once again, these exercises highlight the underlying problem, which is the lack of joint mobility and variety in movements.

It is important to complement your practice so as not to end up worn out or injured.

For this, a practice of joint mobility or movement will nourish the body to help it heal.

It will also teach you how to work consciously. The famous “mind muscle connection” is just one small aspect of conscious body work!

It's time to educate yourself and become proficient in handling your vehicle. You only get one for life.

How to strengthen your shoulders through weight training?

We might as well combine business with pleasure. So use and abuse these exercises .

The face-pull

Very good exercises for strengthening the rotator cuff, posterior deltoid, and middle and lower trapezius muscles.

These two muscle areas are the main antagonists of the muscles responsible for the head-forward position.

Can be done with a pulley or elastic bands.

Bent-over shoulder raises and reverse fly

With similar biomechanics, one is done with dumbbells while leaning forward and the other on a pec-deck machine but sitting facing the machine.

Very good exercise for the rear deltoid and middle trapezius

The wide-arm row

Can be performed with dumbbells, barbell, body weight, on a machine...

Y-shaped elevations

Standing bent over or lying on an incline bench, take two light dumbbells and raise your arms so that they form a Y with your body.

Phenomenal exercise for the rear deltoid, rotator cuff muscles and the lower portion of the trapezius, which is the most important portion in shoulder support.

Cuban Rotations

A forgotten exercise that has reappeared thanks to Ido Portal, the famous Israeli mentor of movement culture , it involves performing an external rotation with dumbbells while having the elbow resting on the knee, in a seated position.

Immensely beneficial for strengthening the rotator cuff muscles.

You can also do it with an elastic band or a pulley.

To do this, attach an elastic band to a fixed structure at elbow height.

Hold the other end of the band in your hand, with your elbow bent at 90 degrees and pressed against your body.

Pull the band outward while keeping your elbow fixed against your body.

Remember, if you really want to invest in your health and regain strong shoulders, without pain or restriction:

“ NEVER HURTS IN THE SHOULDERS ”

See you soon my Mouver,

Nomad Slim
Founder of MOUVERS