How to stop fucking up my shoulders?

[Prøphet]

Got back into working out lately its only been 2 weeks and Im already reminded of why I quit in the first place. My shoulder hurts like a bitch after almost every workout. Benching, pushups, rows, pullovers, lateral raises, overhead presses, hell even curls sometimes all put my shoulders in general pain and I have to stop because Im afraid Im going to tear something up. Are there any cues to make sure I have my shoulders in the right position? I have very wide hip bones and extremely narrow clavicles/weak looking shoulders (over) so I dont know if its just my subhuman anatomy that does this or if Im doing something wrong.

 

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b

 

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b

 

[Mr.Proper]

Welcome to the club...
Look up rotator cuff exercises and passive hanging on bar, also, which exercises to avoid with shoulder impingement (even if you don't have one). B
asically, anything behind your head is no-no, and anything with elbows too far behind body.
Tricep dips and rows are quite bad.
Anything that puts your shoulder into internal rotation can be bad (imagine you have a cup with water in your right hand, and you rotate it left).

 

[Deleted member 95768]

just be chad and work thru it tbh

 

[Prøphet]

Welcome to the club...
Look up rotator cuff exercises and passive hanging on bar, also, which exercises to avoid with shoulder impingement (even if you don't have one). B
asically, anything behind your head is no-no, and anything with elbows too far behind body.
Tricep dips and rows are quite bad.
Anything that puts your shoulder into internal rotation can be bad (imagine you have a cup with water in your right hand, and you rotate it left).

Thanks bro good advice, so limit the range of motion a bit? Also if internal rotation should be avoided, do you have any good dumbbell workouts to hit the lateral delts?

 

[Mr.Proper]

Thanks bro good advice, so limit the range of motion a bit? Also if internal rotation should be avoided, do you have any good dumbbell workouts to hit the lateral delts?

Range of motion in exercises which put shoulders in unfavorauble position. Benching from a wide or from floor seems to be better due to naturally limited motion (elbows don't go too low). 45° or 90° grip seems to be better than straight horizontal, so, z-barbell can be used instead of straight one.
For dumbbells, I think something like this can be fine:

 

[larox.psl]

Got back into working out lately its only been 2 weeks and Im already reminded of why I quit in the first place. My shoulder hurts like a bitch after almost every workout. Benching, pushups, rows, pullovers, lateral raises, overhead presses, hell even curls sometimes all put my shoulders in general pain and I have to stop because Im afraid Im going to tear something up. Are there any cues to make sure I have my shoulders in the right position? I have very wide hip bones and extremely narrow clavicles/weak looking shoulders (over) so I dont know if its just my subhuman anatomy that does this or if Im doing something wrong.

Stretch before

 

[Orbitinglowlife]

Got back into working out lately its only been 2 weeks and Im already reminded of why I quit in the first place. My shoulder hurts like a bitch after almost every workout. Benching, pushups, rows, pullovers, lateral raises, overhead presses, hell even curls sometimes all put my shoulders in general pain and I have to stop because Im afraid Im going to tear something up. Are there any cues to make sure I have my shoulders in the right position? I have very wide hip bones and extremely narrow clavicles/weak looking shoulders (over) so I dont know if its just my subhuman anatomy that does this or if Im doing something wrong.

What no warmup and stretching beforehand does to your shoulder:

FIx your rotator cuff and you might be impinging your shoulder.
Do stretches and slowly strengthen your tendons back up again. Don't go too excessive with the weight and don't do any super harsh exercises.

 

[KaisenMaxxer]

Got back into working out lately its only been 2 weeks and Im already reminded of why I quit in the first place. My shoulder hurts like a bitch after almost every workout. Benching, pushups, rows, pullovers, lateral raises, overhead presses, hell even curls sometimes all put my shoulders in general pain and I have to stop because Im afraid Im going to tear something up. Are there any cues to make sure I have my shoulders in the right position? I have very wide hip bones and extremely narrow clavicles/weak looking shoulders (over) so I dont know if its just my subhuman anatomy that does this or if Im doing something wrong.

either you don't warm up well or you have huge imbalances (anterior vs posterior chain) or you train lateral raises much to heavy or with bad form
If you're really strong you can only be saved by going lighter and focus on good form
If you're really weak, push fix your form and get decently strong