Recurring Shoulder Issue Specifically To Wide Grip Bench
I have a strange shoulder problem that means I can't bench. I can close grip fine, but my shoulder literally locks out benching the bar using a wide grip.
I have screwed my shoulder up from sleeping on my side a few times, and I have to make sure I always sleep on my back. It usually comes right, but this time it seems to be staying aggravated. I can close grip bench, and overhead press with no shoulder upset. Even incline dumbell press is nearly 100%. But I can't flat bench press at all. Historically when I used to be able to bench, this shoulder would internally rotate and raise forward when failing.
It has my trainer and myself a bit stumped.
Since I have been seeing my trainer, he has identified some bad benching technique that may have lead to some sort of imbalance. I used to push the bar down and away from my face, which would be moving a lot of the load away from the shoulder structure.
I am active on mobility work at home, and watch a lot of Kelly Starret's stuff, and find that digging into my upper back area with a lacrosse ball helps a lot.
I found this article quite interesting in regards to balancing (section #5): https://www.t-nation.com/training/shoulder-savers-1
I have never done any scapular depression or humeral external rotation movements.
Freelance Wordpress developer and wannabe powerlifter