The wide grip requires that your shoulder have full range to abduct and externally rotate. Limitation from tight muscles or from weak scapular stabilizers can cause an impingement at the shoulder joint, so it may or may not be a pinched nerve.
To find out what you actually have and to get a good exercise program to correct it, you should see your doctor (orthopedist) and/or a physical therapist (physio). Any info here will only be general information which might help, but may not address your complete problem.
If your main problem is poor shoulder positioning the following may help:
- Tight Muscles: Muscles that limit this wide grip motion are tight pecs (esp. pec minor) and subscapularis.
- Exercises to Stretch: Pec stretches such as the doorway stretch may help. Try this stretch with the arm at various heights along the door frame to find where in the range your muscle feels tight.
- Exercises to Strengthen and Stretch: The wall pec stretch, stretches the pecs but also contracts the rhomboid and trapezius scapular muscles to help improve the positioning of the shoulder blade. The position of the shoulder blade is important because if it is out of position (as with shoulders that are rounded forward) it can lead to impingement and pain.
If your problem is a pinched nerve, then see your doctor/physical therapist for treatment and an exercise regime to correct the imbalances and to improve your nerve mobility.
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