anterior delts/ pectorials minor sore :S

richoart · 03-20-2008, 07:27 AM

Hey i have been having this problem, and looking at the splits people are posting It shouldnt be overtraining.
Okay so I do chest and then days later my delts are sore, my chest is sore but the soreness of delts is what stops me from completeing all the workouts during a week, so i do chest and tri's monday then shoulders wednesday. and i feel that my front delts and pec minor is so sore which means i cant do shoulders and throws my whole week out... I dont do many excercises on chestday either and spread it evenly over an hr.. what could be the problem?

**ZackKnight** · 03-20-2008, 12:24 PM

There's a possibility that you aren't giving yourself enough time to recover.

42gunz · 03-20-2008, 07:40 PM

when you do chest ... where are your elbows. if they are out try to pull them in closer to your ribs. this should take strain off the shoulders. this is for presses...

richoart · 03-20-2008, 10:19 PM

i woulda thought i was given them plenty of rest between workouts.. and from what i can remember of the chest workout my elbows werent sticking out that much i dont think anyways lol. im just taking a few days off and hope that fixes it.

**mr_bhana** · 03-21-2008, 11:39 AM

cosign 42Gunz, bringing in your elbows will take of the strain off your shoulders and bring in more chest involvment

**ZiR RED** · 03-23-2008, 07:32 PM

Retract your scapula (shoulder blades), keep them squeezed together. Grip the bar (if you use a bar..i only use dumbells and my RC and shoulder joint has never felt better) at a grip no greater than 1.5 times that of your shoulders. Keep your elbows in.

Also, its highly doubtful you feel your pec minor. This muscle lies deep under your pec major and pulls your shoulder blades forward.

Br

picabloo · 03-25-2008, 03:10 PM

yeah zir knows what hes talking about

richoart · 03-26-2008, 01:59 AM

thanks, i dont have that wider grip, just a little past shoudler width and i even concentrated on keeping elbows in last chest workout :S but i mite just go back to dbs again i guess, i used to bench with dbs for bout a yr but went back to bar few weeks ago.

picabloo · 03-26-2008, 11:03 AM

Quote:

Originally Posted by richoart

thanks, i dont have that wider grip, just a little past shoudler width and i even concentrated on keeping elbows in last chest workout :S but i mite just go back to dbs again i guess, i used to bench with dbs for bout a yr but went back to bar few weeks ago.

A year! change that up every month or so man, i change mine up every 3 weeks

**ZackKnight** · 03-26-2008, 11:30 AM

it depends how well you develop and adapt.

you could try 3 or 6 weeks.

richoart · 03-27-2008, 12:31 AM

lol i usually get a good burn and everything, every workout. i either put the weight up or go different reps or put the excercise second and do incline first
but i for flat bench i either use dbs or bar and dbs was more convenient. its just since i started going back to bar I've had this sore shoulder. doesn't matter ill just go back to db's.

jbiggie7 · 03-27-2008, 09:16 AM

You should probably try to narrow your grip just a little bit, nothing extreme....It might help you keep your elbows closer to your ribs.