Shoulder Pain While Pressing? It May Be Your Bicep Tendon - Stretches and Exercises for Tendonitis
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- Опубліковано 18 вер 2019
- If you are experiencing shoulder pain while pressing (from bench or overhead), it is tempting to double down on shoulder prehab exercises and stretches. However, there is a good chance it is actually your proximal bicep tendon that is tight and angry, causing tendonitis (or tendinitis). Here is how to diagnose proximal bicep tendonitis along with several exercises and stretches to fix the problem.
![ПОЛНАЯ ИСТОРИЯ ЭКЗОРЦИЗМА [Топ Сикрет]](http://i.ytimg.com/vi/qBySr6Bt0B8/mqdefault.jpg)
I really do appreciate this video, what a hell of a job you did Alex. Glad I found you!
This looks great, I felt instant relief! Thank you!
I gotta say I’ve been looking for lots of exercises for months on UA-cam for this exact problem, and after doing the lateral distraction technique and the barbell stretch: I felt instant relief! I will definitely be doing this at least 3x per week. Thanks for putting in all the work and research for finding these effective exercises. I really appreciate it! 😁
Oh damn, one of your other videos came up in my feed and I was just searching local lifting gyms and you're just down the street from my work! Hella coincidence! Awesome channel and great content!
One of the best I’ve seen!!
Dude every part of what you spoke about today affects me in a way that everybody can understand you’re not telling little jokes like some of the UA-camrs do and I thank you for your extension of knowledge to help out everyone else again thank youeddie v
I can’t explain how much this video helped me
Very Helpful, thank you.
Great video. Best video on this because you discussed how you got the tendinitis and what you did to make it better and worse. I did exactly the same thing. Thank you.
Thank you for your time
I have been struggling with this for a month now and I finally know what it is thank you!
I had this video playing with audio only and I thought “Jujimufu gives some great tips” then I realized you’re not him lol. You sound just like him... anyway I subscribed and thank you for the info!
Thank you very much. I have brutal bicep and front shoulder pain, so I appreciate a video from a lifter.
Thanks for this great help sir!
Thank you so much!! Amazing vid!
Thank you!!!! Absolutely what I was looking for since month!!! Will subscribe to you channel! 💪💪💪💪
Coming back from a clavicle fracture and ORIF surgery this info helps a ton. Biceps tendon is defiantly tight af after surgery & sling immobilization for 6 weeks. Noticing some improvements after 1st week of PT and this is great side info just to have in my back pocket.
Gymnastics coach here , our entire practice is based around tendon rehab because almost all of our strength-related techniques are loading a LOCKED-OUT elbow. Tendons take around 200 days to remodel at any given stress load (there are theories that GH/GHRP, TB500, BPC-157 would accelerate this). I have a suggestion for modification of the barbell "Tack-and-floss" technique that you were doing. Rather than turning your body towards the barbell to be able to put your leg over it, put a 10lb plate (or more) at the end of the barbell (you can put two locking collars around them) and keep your back to the ground. This will "open" that shoulder more and keep your biceps tendon and pec under a larger stress, with a less impinging position. You can also add another variant of the next movement you did (where you put your hand behind your back and laid on the peanut) by externally rotating that arm and reaching "overhead" by sliding your arm and shoulder to full extension against the floor. You probably already know this but hanging would do your shoulders some serious good. Try to do scapular pulls once you feel comfortable hanging for 30 seconds or more. Your subscap and lats are almost certainly really tight as well (powerlifting lol). Thanks for all the great videos.
That's great info. Thanks!
Seriously underrated comment. Hanging definitely helped fix my left bicep in addition to all of Mr B’s guidance. Thank you.
BROOOOOOOOOO
I had been dealing with shoulder pain issues for like 8 weeks now. Tried physio, chiro, band work, stretching, all thinking it was an actual shoulder issue. Tried the band around the bicep base and immediately relieved that pain!
THANK YOU!!
Now I know wtf is wrong with me despite the doctors and pt’s all tellin me it was a shoulder issue.
THANK YOUUUUU!!!!
Was it a short term relief or it went away completely?
Great channel you definitely deserve more subscribers than some of these other channels that have terrible information
Best info available, have the same issue with my Jerk, soft lockout, will try this, thank you.
Just loved the “Bros Science” … never heard it before. Made my day. Excellent exercises too: using the BB as a pressure point was an epiphany. It does work wonders! Thank you Big Bro!!!
Awesome video man great to see someone taking principals from Kelly Starret and Trevor from Smashwerx who is also a massive unit with meatball problems like us bigger guys haha. Subscribed will be going through the back catalogue of videos tonight after doing these for my shitty bicep tendonitis!
That's what i looking for, thanks
this is a great video I never thought my bicep was a cause of my shoulder pain
I knew I had bicep tendinitis at the shoulder. Went to my ortho and had an injection, which didn’t help. Had no idea how to alleviate pain to the point I could barely workout. Looked up your video and it has dramatically decreased my pain after one workout. Thanks !
What injection was it? My doctor is recommending me a PRP (Plasma) injection but many people say their injections didn't help much.
This is quickly becoming my favorite channel on UA-cam! I've come up with variations of these exercises and stretches for myself over the years. Once I figured out, that if I could flex the affected area while also stretching the area, the pain goes away quickly, I've never had tendonitis for more than a week or two at a time since... Keep up the good work sir!
Thank you! I greatly appreciate it
Please explain in a little more detail please. I’d really appreciate any help I could get
Thanks Coach Alex, I did these before my workout and major difference in my shoulders. I still had discomfort but more function. I imagine that if I keep up with this routine my shoulder / bicep health will get better. Thanks! Also, with the band wrap around the upper bicep head is clutch. I add some mobility movements with it and wow 💯🙏🏽
Today, I did the biceps tendon tie-down while doing my flys, and IT WORKED!!! Amazing. I had thought it was my shoulder that was messed up, but it was my biceps tendon all along. Great work, Alex!!
I had the same misconception: rotator cuff but it was biceps tendinitis.
@@gppasini7620 SAME BROOOO
Did you feel pain during bench variations?
just awesome
thank you
it took way too long to find this video... thanks for making this
Hey, great content brother. Just found you and haven been binge watching. I live in Palm Springs, so I'll have to visit you guys soon.
Stop by any time!
I've dealt with this for years off and on (like my working out in general), and never been able to figure out what it is. Always assumed it was rotator cuff, so that's what I tried to stretch and work on. Found this video after dealing with this again for the past couple weeks. Your tip about turning my hand face down and lifting vs face up and lifting clinched it! Great video! Hopefully I can now work on getting this fixed.
Alex .... this video came at a fortuitous time for me . I have a massive biceps tendinitis flare up today after doing overhead Olympic barbell presses .. so much pain and no sleep due to the pain .
Thank you for this video 👏👏👏👏👏👏👏👏👏
Same here ! I thought it was from the rotater but no it was the bicep 🥲 i only have pain in the first 1/4 ROM , the initiation of the press
Man this has been plaguing me for 3 months now, I've been racking my brain trying everything to fix my shoulders. This video came at the perfect time thank you for this info!!!! seriously this issue has been screwing my lifts up for so long and has been so frustrating.
Has it worked bro?
@@MrRenegadeAwesome Were you able to fix it?
This video helped me out a lot, i had a labrum repair a coupe years ago due to a repeat dislocation from climbing. I recently started lifting and quickly aggravated it, i thought it was just the way it was but it got so sore that even doing triceps extensions and curls my shoulder would light up in intense pain. I never considered it could be bicep tendonitis in the shoulder but after seeing this video it makes complete sense, arthroscopic shoulder surgery leaves you super susceptible to it as well apparently.
Take a shot every time Alexander says "Spicy"
Bro! Hilarious!
Great content ! I wish saw this 6 months ago
TX wherry informative
Been trying to fix what I believe to be this exact problem for months. I use versions of these stretches that I picked up over the years but i can tell that these ones are going to be so much more effective. Learn from the pros 👍
I didn't know before this video that my bisep was the cause of my shoulder pain, and after trying these stretches my pain is gone and the blood flow is definitely increased. Thank you, and God bless
How long did it take?
I’m 16 and I have been having shoulder pain do to one of my pr days I was doing bench and though I pulled thank you for the exercises to get me back on track
10:12
God bless you
thank u
sheee the last one with the band. That really hit the spot!!
Hi. Thanks for the tips.
How many times a week? Before or after workout? Or seperate from workout?
Thanks again
Awesome tips! In your experience, this kind of pain is related with low bar squat too? Bench and pull up affects, but squats have been killing me.
Had this shit for a while and couldn’t find a decent video with a fix so… much appreciated sir you should also do a video for elbow tendinitis too
This has been nagging me since early 2019. I did two meets back to back in 2018, then took a month and a half hiatus. I tweaked my shoulder while going too heavy too early, I took time off to let that heal, but when I got back into it I had this nagging shoulder pain. I would only bench 1x a week and only make it to 1 or 2 working sets before the pain made me stop. Warm ups were unbearable at one point. I would feel it slightly at 135, when I got to 225 I would only make it to 3 instead of the 10 warm up reps and 315+ was sheer willpower. I was beginning to think I had a rotator cuff tear, but it only hurts while benching otherwise it feels completely normal. I haven't gone past 365 since the summer because of the pain. I've been stretching for a week and already feel the difference, hit 385 and the only time I felt a little discomfort on lockout.
Bro you just don’t know! I wanted to jump through these words and bro hug you man! You described what I’m going through to a T bro! I was already doing some of the band stretches before I saw this video and they have helped also! Now I’m going to implement the other stuff!
I’ve been where you are at. Pain is your body telling you to stop doing what you’re doing. It will come back to haunt you if you keep trying to push through it. I’d suggest looking at your benching technique, particularly the strain you are putting on your shoulder when lowering the bar to your chest and the width of your grip. Try some other exercises and ways to work your chest and triceps, which play a bigger role than most people think in bench pressing. The stretching exercises in the video are great and have to be done religiously. My pectoral muscles are tight from benching and contributing to my biceps tendinitis and possible shoulder surgery or replacement. Good luck!
@@football4914 I love workout-bros. Such good people. I'm going through the same thing, and now after reading your comments I'm going to go stretch as well.
@@football4914 hey, were you able to heal yourself completely? Can you do all the exercises now?
Great video! I am unable to do any pressing movements even with dumbbells because of pain in the front shoulder bicep area. My humerus is popping forward I believe and not stabilizing in that glenoid fossa when I press. I hammer my rotator cuff but doesn’t resolve anything plus serratus anterior work.
I’d like to hear more about what people do for tendon strength. Like with those high rep banded exercises, are they just normal tempo reps, should they be quick and explosive not fighting the eccentric, or I’ve also heard people say that it’s better for the tendons to do longer tempo eccentrics. There’s a lot of contradictory advice out there and I’m trying to make sense of it all
I’ve haven’t slept well in a week from waking up in pain from this. I finally came across someone else that said to massage it and man, that is instant relief!! I was asleep for the rest of the night with about 30 secs of rubbing. Did the same thing the next night. You definitely seem to be on the right track so I’m anxious to check out more of your channel!
"I was asleep for the rest of the night with about 30 secs of rubbing" are'nt we always
Just had both long heads of the biceps reattached this year. Both were shredded up really good, and they also found a high number of spurs in the rotators. Left shoulder was done in may, and the right one I just had done late August. Great info here!!!. I also recommend the bamboo bar done for static holds and tempo presses it feels great if you do the static presses with your elbows flared. Keep the weight light though.
I like the bamboo bar tip; in the past, weights attached with bands was the only style of pressing I could manage. Made my shoulders feel better and definitely expedited the healing process.
great video, but what exercises to stop it for good?
When having this type of tendonitis one should avoid pushups? Or pressing movements too? Also how long would it take to go away before doing some weeks of rehab? Love this videos!
I’ve been having bicep tendonitis issues for a couple of years now. I strongly believe in the muscle release, but haven’t figured out a way to release the bicep. The barbell thing is “highly uncomfortable”, but has been the only way I have found to release the belly of the bicep. Thanks for this.
I'm suffering from the exact issue. You're a godsend ♥️🔥
@alexanderbromley Seems like one of those occlusion training straps would work pretty well for that last movement. Thoughts?
How often should you do the barbell exercise on the floor? And should you still be training biceps and shoulders at the same time or only do the twndon exercise and let it heal before training again?
After I partially tore my short bicep when I returned to heavy Viking press I felt a lot of pinching in my bicep. I stopped that type of pressing for at least 2 months now. I think I will try it again this week
Hey man really need your help! I have a similar problem currently. Does the pain also happen when you take both of your hands and push them together? Thank!
Ah man, I'm so down right now. I need the gym to destress and suddenly this pain coming on my shoulder, all this different information, and dreading all these youtube comments on different videos with people talking about months upon months and even years of troubles with shoulders/biceps. I don't know, i can't handle it and right now feeling i'll never even bother going back to the gym. It came on midweek during a deload and somehow got worse during my rest days. Now i'm taking a full week off after my deload hoping it will recover but my mental drive is completely shot right now.
Dealing with same thing does urs pop at all or click do u still train took 3 weeks off feeling better but not 100% don't want to set myself back again
I have these exact symptoms excpet mind hurts bad at the front or my elbow/forearm
had a proximal bicep tear at the shoulder and not doing a surgery, i am really worried if i will be able to go back to the gym when i recover? it is something dangerous or it can be healed with time? any advice on what should i do pls? thanks so much
I have been dealing with biceps tendinitis. I noticed the "bad" shoulder sits somewhat higher than my other shoulder. Its not much maybe 1-2cm. Did you have the same problem? I wonder if its ok to press this way.
Have you used shock wave therapy for your shoulder?
All these are good, and the literature also shows that eccentric loading is the way to go for tendinitis. Hold a dumbbell in the affected hand/side, use both hands to bring it up into the high position and then slowly lower the load.
I was always told static stretching should be after a workout not before?
Yea mine was bothering me for months. Finally got a cortisone shot, n feels way better. But now the right side is starting to hurt, all the way from wrist all the way up to shoulder. On other shoulder you could feel the tendon popping in and out of groove cause it was so inflamed.
Any alternatives If you don’t have a rig ?
This is fantastic! I have ruined my left bicep by ignoring my pain and it has destroyed my bench as a result. I'm praying these drills will work: I think they will. I'll report back for any other readers.
Yo! How's it going?
@@a.m.4479 back to benching 240 multiple times a week. Used some of Mr B’s drills with excellent effect, specifically the doorway style stretch and leaning forward away from the barbell but I have the barbell at shoulder height. Also strengthening external rotators with light plates and bands before every bench set and crucially, I bench as wide grip as possible on my starting weight, and gradually get a little narrower as I peak but I have a minimum width and don’t go narrower than that (have tape on barbell to remind me of position). Is this a common problem for other people?
@@a.m.4479 also direct massage, whilst painful, seemed to accelerate recovery.
How did it workout for you?
@@crash7098 not only am I back to benching at full power, my deadlift improved due to being strategic in never benching consecutive days, starting with wide grip and then moving progressively narrower, warming up my external rotators properly and having beef broth. Can’t believe it’s been so long but yes, massively improved. Hope this helps?
Broo i was having a huge pain in anterior shoulder. That rubbing helped me a lot and also i discovered what the problem is. Thank a lot
Dostum iyilestin mi? Tam olarak rahatsızlığın neydi. Bende de omuz sıkışması ve biceps tendinit mevcut
@@zer0tolerance87 kanka iyilestim. Bir sure 2 hafta falan spora ara verip non steroidal anti inflamatuvar krem kullandim. Ova ova agriyan tendonu bulup surdum iyice. Sonra da spordan once dinamik sonra da statik isinmalari iyi ve uzun tuttum, agirliklari dusurdum biraz zorlaycak hareketleri yapmadim bench press gibi. O sekilde 1 2 aya bisi kalmadi. Eger sendeki sikinti fazlaysa yaninda ilac da alabilirsin yine antiinflamatuvar tarzi ama bence bi doktora gorunmeden girme o ise ilk sadece kremi dene. Markasinin onemi yok cok kas icin non steroidal antiinflamatuvar krem dersen eczaci ona gore bisi verir.
@@zer0tolerance87 bu arada omuz sikismasi bende yoktu ona dair yorumum yok. Bende boyle kolumu yukari kaldirinca yana acinca falan agri oluyodu epey. Tam bicepsin tendonunda agri vardi ve bench pressten sonra olustu( agir bench press girdikten sonra).
@@emetemekemeteme Evet genelde ağır bench press ile yaşıyorlar bu sorunu , bende de bilek güreşi sonrası oluştu. 7 yıldır vg yapıyorum,5 aydır ara vermek zorunda kaldım açıkcası. Antrenman sonrası sızın olmuyor muydu? Bu arada cevapların için teşekkür ederim.
@@zer0tolerance87how are you now?
I don’t have quite as much shoulder muscle (😆) & am able to push hard & long into the sore bit of tendon itself. I tried this once & over the following days I realised it was a mistake & it didn’t feel good at all. Concluded that some tendons agree with this approach (achilles tendon) & others don’t.
Hai, Do you felt pain during sleep at the time of injury
Did myself an injury doing cable chest flies. It had been causing some minor discomfort doing the movement, but i just pressed through like a moron. Now when i bench i get pain in the front portion of my shoulder. I think i had my arms too straight on the flies. Having straight arms under tension like that puts more strain on the bicep than you might think, thats why gymnasts have huge arms without doing curls. And i had only just gotten over tendonitis in my forearms as well haha. Starting weight training after a long time off and in my mid forties... something was always gonna break
Hi! I develop shoulder inflammation after loaded pull ups and i was feeling weird sensentions when i was doing ohp too and i noticed and a grinding sound everytime i bench press and overhead press. For about 1 month and half i ve been doing these exercises for 3 min every day and some rotator cuff work for the grinding and it helped me a lot but the previous week i tried to do pull ups again and the next day i develop inflammation again not so intense but still. I wanna ask is thats normal and if i did something wrong and if there s a posibility not being bicep tenonitis? I can do every motion like bench or row but not overhead motions please help
No excersice just theraband light stretching one arm high open chest , ice 3 times a day for two weeks , then heat pack for another 2 weeks will heal the strain .
When you say bicep popped are you meaning your tore a tendon? Sorry if I sound uneducated I’m not a big lifter. I had an injury 2 years ago and one of my biceps shortened and rolled up my arm and looks like yours. I never went to the doctor because full range of motion is there and the pain wasn’t so unbearable to where I thought I better go in
Fuck yeah Bromley. Gym looks great. I have shoulder pain in one of my shoulders and I always just assumed it was impingement because I have a lot of grinding in that shoulder when I go through extreme ranges of motion since I dislocated it you know younger age but yeah, I enjoyed the video.
what if the pain comes when the hand is facing down? like exactly opposite of your problem?
Hey man, doing the stretch that involves holding the barbell and taking a knee...has your arms ever went numb after holding it for a while?
Yep, I’m not a doctor but I have a lot experience with this kind of thing. Sounds like it’s your nerves being pulled on NOT your biceps. Stretches should never radiate pain anywhere (you shouldn’t feel it anywhere else but the target muscle). Your nerves are like wires - they don’t like tension. You could mess around with tilting your head to one side, shrugging your shoulders, etc. anything to take tension off the nerves. The only thing that helps me is nerve flossing exercises for median, ulnar, and radial nerves. Don’t do more than one set of 10 to start out, go slow, and don’t push past your limit. If that doesn’t help, I’d see a physiotherapist. Good luck.
Fun fact I had a back injury lower trapezius strain so I couldn't train my back for wile but I trained everything else. So like you said all the pressing movements I had no pulling movements for weeks now I'm disabled with bicep tendonitis 😂🤣
Hey man, how long should you be doing these stretches for before going back into chest? My shoulder has prevented me from doing any push/chest exercise since May and it’s now December! Thanks
Dude I fucked my shoulder benching two weeks ago and I still can't press... I'm getting worried that this is gonna take a long time. All I can do to train around it is squat, deadlift or row but I already know my pressing strength is gonna disintegrate
@@Puss1man I'm In the same boat can't press or use lat pulldown at all
@@Puss1man going through the exact same stuff man it sucks. Trust me I know how bad it hurts mentally. Well get through it. Have these exercises worked for you?
@@Puss1mandid you manage to solve it?
@@jacebell6575how you doing now?
Dude ur a fucking genius
Is that a medium t
ok, enough videos have recommended these same stretches, but how long should I be doing this until I can bench pain free again? The last 2 weeks I've had serious pain benching. I thought I was just sore from last chest day but this is different from any chest soreness I've had before and worse with every heavy barbell and dumb bell bench press session. I can't lift anywhere near the same weight and I don't get sore, I straight up get sharp pain almost deep to the anterior deltoid which I truly think is my biceps tendon insertion (almost radiates down to the top of the biceps muscle just under the lip of the anterior delt). This morning I just had to stop my workout because I felt I was going to permanently injure myself doing weighted dips.
Literally same exact issue for me to. Bench, incline db, and dips are far to painful. Been ongoing for 6 months already after a overuse injury when trying to max to quickly
@@hothead63how you now?
Did you fix it?
Hey! I have bicep tendonitis but I can do overhead presses without any pain or movement restriction. Should I continue doing it? I only experience pain in lateral and front raises, and sometimes in bench press.
I just started working out and don't want to stop now. I was thinking that I should continue with overhead presses since I have no pain in these movement. So , what do you think?
Hey , I do have the exact same thing , how's your shoulder now? Have you found the solution yet?
@@k1ll3r67 man, did you fixed it??
@@benchgod2170 not completely but fixed to an extent that it doesn't bother me in my workouts anymore.
@@k1ll3r67 what was the solution? I'm going really mad
@@benchgod2170 I can feel you basically you've to stop or regress the exercise which aggrevates your tendon for awhile. Get a lacrosse ball or tennis ball and roll the heck out of it on your subscapularis, pec and lats (sometimes them being tight mimic bicep tendonitis pain or even if you really are suffering from bicep tendonitis these help as these muscles being tight internally rotates it and furthermore aggrevating the tendon. Just find Myofascial release on youtube for following muscles. Before working out do these releases or dynamic stretches and warm up never do static stretches before working out as it increases risk of injuries after workout repeat the same stretches, stretch out your triceps and biceps too. And for fixing your tendon you've to incorporate eccentric training , do it 3-4 times a week. Get a resistance band or even a light dumbell , do 30-40reps(3sets, 1sec concentric and 3-5 sec on eccentric) front raises on scapular plane , elbows should be fully extended and choose light weights and don't do it till failure ,thats where you reinjure it. Strengthen your agonist and antagonist muscles. If you see results reintroduce the offending exercises but with light weights slowly load it up. If it hurts while doing eccentrics , its okay but if the pain increases then decrease the load. Supplement with collagen peptide , vit c (idk if that really helps but studies say the should).
Reactive hyperemia. That’s the redness with reperfusion after releasing tourniquet. It’s basically the body’s way of increasing blood flow to an extremity that was deprived of oxygen for a period of time.
I did the barbell one where you put that on the bicep holy shit that hurts… I’m guessing my tendon / bicep is pretty fucked up for it to hurt that much but that one works better than the others.. no pain no gain I guess 😭
I did some slight brusing to the out side of my bicep,
Same man, how did you heal yours? And how long ect?
Been doing those for 2 days. Does anyone else feel soreness after doing these? My front shoulder and biceps are super sore after these
this happened to me, I got operated on for labrum tear but they opened me up and found my bicep inflamed and beet red. The rest of the shoulder joints actually looked relatively fine despite what was showing up in the CT scan.
Didn’t they MRI or ultrasound before operating?
@@DrRussell Sorry, I was supposed to say MRI, I took a shot and climbed in a tunnel
Please don't apologise I was just curious, and sorry you had to be opened to be diagnosed. I clearly need to find ways to optimise correct diagnosis without operative intervention and your post has motivated me to do so. Thank you.@@hong-enlin4651
Bro science
It’s crazy I see this. Bench pressing and I pulled a pec and the pain went down into my bicep
is this what is often referred to as an impingement
Maybe? For *me* bicep pain the bench press or OHP is caused by a lack of flexibility/mobility in the biceps and too much volume and intensity in my training.
The last one: the desperation tourniquet.
Good stretches though.
11:09, 12:00, 16:26
I have bruises on both biceps, does anyone know how this can happen?
Same man, did you find out and heal?
@@JamesFeey nope, but they went away after I stopped benchpressing
@@Yourenotthatguy did you switch to machine then? And just rest for a bit initially?
@@JamesFeey I didn’t really rest, I just switched to incline barbell press and dumbell and machines too