Neck Pain During Bench/Pull-up Supersets

scoopj · 05-01-2009, 01:17 PM

About a month ago I started serious strength training again, and it's been going very well up to this point, with the exception of a shoulder injury that really only prevents OHP type movements.

Today I was supersetting Bench and Pull ups and after about one or two sets of each, I started to feel neck pain. Not debilitating, but a little bit painful and quite annoying. It seemed especially tight when lying down to bench.

From the standpoint of training, does anyone have any experience with this or tips regarding form/technique to minimize stress on the neck? Is this common?

BTW, when I work out, it's almost always at lunch time and so I only have about 20 minutes of actual training before I need to pack it in and go back to work. For that reason, I always superset. Not sure what everyone thinks of supersetting, but it seems efficient to me and I don't really have a choice because of my schedule.

scoopj · 05-01-2009, 01:32 PM

Quote:

Originally Posted by AbdominalSnoman

I am one that the westside vid helped. I thought I knew what I was doing. I have had critiques and read SS, but I never could make leg drive work. The way he put it as pushing back to put weight on the upper shoulders and neck made it happen for me. I also showed a coworker and he now has leg drive too. Thanks again WL.

I wonder if this has something to do with it. I found this in the "A Video to Help your Bench" thread just now and I've been reading a lot on this forum about leg-drive during bench and I tried to do it a little today. Hmmm.... wonder if I answered my own question??

Ascendant · 05-01-2009, 10:05 PM

My guess is it's more on one side than the other, and that you have a chronically tight and inflamed upper trap, levator scapulae, and/or sternocleidomastoid. Use ice after your workouts, take some NSAID's, and let it heal. Then begin gently stretching it by lightly pulling your head to the opposite shoulder while pulling the offending-sides shoulder down away from your ears.

Cratos · 05-01-2009, 10:50 PM

Quote:

Originally Posted by Ascendant

My guess is it's more on one side than the other, and that you have a chronically tight and inflamed upper trap, levator scapulae, and/or sternocleidomastoid. Use ice after your workouts, take some NSAID's, and let it heal. Then begin gently stretching it by lightly pulling your head to the opposite shoulder while pulling the offending-sides shoulder down away from your ears.

You've just described me to a tee.

I've had chronic pain on one side of my neck since I fractured three vertebrae in my c-spine, and I know part of it, if not most, is because of my tight left trap.

I'm constantly stretching the fucker and pressure releasing it, but it never helps for any length of time. The Tiger Balm I rub on it at night seem to help things out a lot, if only for the night. The whole left side of my neck is so tight it's unreal.

Ascendant · 05-02-2009, 12:08 AM

Are YOU trigger pointing it, or having it done by a professional. If yourself, go see a massage therapist. If you already are, make sure you tell them about the three muscles I mentioned, and include the supraspinatus and rear delt.

Cratos · 05-02-2009, 08:59 AM

Quote:

Originally Posted by Ascendant

Are YOU trigger pointing it, or having it done by a professional. If yourself, go see a massage therapist. If you already are, make sure you tell them about the three muscles I mentioned, and include the supraspinatus and rear delt.

I'll just trigger point it by myself every now and then. I haven't been to a massage therapist and the last time I saw a physio was in November or so. With some manipulating and some heat, everything loosened up and my neck felt like nothing had ever happened.

I had figured the problem would be solved when I started lifting again, and my traps got stronger. Apparently not so.

I'll have to look in massage therapy. I think I can get it, and have it covered.

Ascendant · 05-02-2009, 11:37 PM

Right on. Also, electroacupuncture is supposed to be amazing for that area.

scoopj · 05-03-2009, 07:35 AM

Thank you Ascendant. It just so happens I had done shrugs two days prior so you may be on to something. Regarding the position, it's either in the center or just to the right.

It happened on Friday afternoon, later that night it actually got worse. The next morning was even more painful, but then throughout the day the pain subsided only to feel stiff again this morning.

Is this a common problem with bench? I'm guessing not seeing the lack of responses.

Cratos · 05-03-2009, 08:57 AM

Quote:

Originally Posted by Ascendant

Right on. Also, electroacupuncture is supposed to be amazing for that area also.

Thanks, Ascendant

Ascendant · 05-03-2009, 09:06 AM

Quote:

Originally Posted by scoopj

Thank you Ascendant. It just so happens I had done shrugs two days prior so you may be on to something. Regarding the position, it's either in the center or just to the right.

It happened on Friday afternoon, later that night it actually got worse. The next morning was even more painful, but then throughout the day the pain subsided only to feel stiff again this morning.

Is this a common problem with bench? I'm guessing not seeing the lack of responses.

No, and let me reiterate - the problem isn't with bench, it was the shrugs two days before to some degree, but even more it was the pullups. You either have poor scapular depression of just didn't know you're supposed to keep the shoulders down while doing pullups. Either way you just strained your upper trap and to some extent levetor scapulae doing the pullups and just irritated it on bench. On both exercises you should be depressing your shoulder blades.

Does that make sense?