Help, Dislocated Shoulder....Ouch !

[badinric]

Hello people,

Well i got some bad news for myself. I was doing the bench press workout today and i partially dislocated my left shoulder. It was painful.

I was going on my second set, and I may have gone down a little too and close to the top of the movement, my left shoulder gave out and it felt like it popped out. I couldn't hold the dumbell and it fell on my leg, luckily I moved my leg really quickly before it damaged it. Anyways I sat up and felt some pain at first. I DID NOT HAVE TO PUT THE SHOULDER BACK IN THE SOCKET, so that is PARTIAL DISLOCATION.

A few things are running through my mind and I need your help !

1) How bad is this? How long will it take? Should I take a break from the program to let it heal? What about the diet?

2) Any suggestions why it did that to me? Just last week I was lifting this weight as my third set, now it's my second set and that is the first time this has happened in my life. I've lifted this heavy before, 5 years ago and this never, NEVER happened.

3) I need to go over, the steps for doing the bench press again WITH DUMBELLS. How low should I go ( i may have gone too low but my shoulder gave out at the top movement), how wide should my arms be when i'm starting the lift, etc.? Anyone with ideas, please offer words of advice.

Thanks !