AC joint pain caused by benching (with video)
Age: 39
Weight: 192 lb
note: the video is not of the set that caused the injury.
About three weeks ago, I was benching for triples at 200 lb. It wasn't particularly heavy, and I had recently deloaded while switching to an experimental intermediate program. That evening, I noticed a pain near my left shoulder. I don't think it was a rotator cuff issue, and it felt a bit like a bruise and was tender when palpating the area. My guess is AC joint, since the affected region is about half an inch medial of the acromiom process. After about 3 days, the pain had subsided substantially, and I waited another 4 days to be safe before benching (so total of a week since injury). This time, I noticed the pain returning when warming up with 177 lb on the bar so I immediately stopped.
I rested another ten days before benching again, and then video taped myself benching with a light weight (133 lb) for three reps, to make sure that there weren't any glaring form issues. I may have had a bad rep during the bench session that initially caused this pain, but the form in this video is a good representation of my benching form.
April 15th 2017 Bench 133 X3 Check Better Angle 1 - YouTube
This set didn't hurt at all, so I bumped up the weight to 155. Here I felt a slight aggravation, so I stopped there, and noticed my shoulder slightly flare up the next day.
Since the initial injury, I have been able to press without any pain, and have continued pressing regularly. My press is currently at 155 lb for doubles.
My tentative plan is to reintroduce bench at a light weight, and gradually increase the weight while being strict about form, but I thought it wise to check in here for some guidance.
Thanks!