Is your shoulder feeling tight when you’re benching?

Shoulder discomfort during a bench press can interrupt your fitness regime and raise concerns about potential shoulder injuries. It's often the result of common issues such as poor posture, incorrect technique, or muscular imbalances.

Tackling bench press shoulder pain involves understanding these causes and knowing how to avoid them to ensure a safe, effective workout.

This article discusses bench press shoulder pain, from identifying its root causes to exploring remedies that help prevent injury. We'll cover the correct bench press form and provide tips to help you press without pain, aiming to keep your shoulder health in prime condition

Understanding Shoulder Anatomy in Relation to Bench Press

To really understand why bench press can sometimes be a pain in the shoulder, it helps to know what's going on under the skin. Imagine your shoulder as a busy intersection in a bustling city. Here’s a simple breakdown:

Deltoids: This muscle trio is like the main roads that handle a lot of traffic. They have three parts:

• Anterior Deltoid: Front part, gets a workout during chest presses like the bench press.

• Lateral Deltoid: Middle section, it’s all about lifting your arm out to the side.

• Posterior Deltoid: Back part, helps in moving your arm backward.

Rotator Cuff Group: Think of these as the local streets that keep your shoulder stable. Their main job is to keep the ball (head of the humerus) snug in its socket (glenoid cavity) when you're moving about.

Shoulder Joints – The Crossroads: There are four key joints that make up this complex intersection:

• Glenohumeral Joint: Where most of the action happens during a bench press.

• Scapulothoracic Joint: This is where your shoulder blade glides against your back.

• Acromioclavicular Joint: Where your collarbone meets the tip of your shoulder blade.

• Sternoclavicular Joint: The only part of your shoulder that connects to your chest.
  

Understanding this anatomy is crucial because when you're bench pressing, all these parts need to work together smoothly. If they don’t, that’s when shoulder discomfort or even shoulder injury can rear its ugly head. Keeping these muscles and joints happy means you can press on without the ouch.

Common Causes of Shoulder Pain during Bench Press

Shoulder pain during the bench press is like that annoying guest at a party who just won't leave. It can be due to a bunch of reasons, and here's the lowdown on what might be causing the trouble:

Poor Form is the Usual Suspect:

• Rounded Shoulders: If your shoulders roll forward, it's like cramming too many people into a mini; something's going to get squished. This can lead to your rotator cuff getting pinched, which is as uncomfortable as it sounds.

• Elbow Flare: Stick your elbows out too much, and you're asking for trouble. It's like opening an umbrella indoors – not much room and bound to cause problems.

• Going Too Deep: Imagine diving too deep into a shallow pool – ouch, right? That's what you're doing to your shoulders if you lower the bar too much.

Muscle Imbalances – Not All Muscles are Created Equal:

If you're all about that push life and neglect pulling exercises, you're setting yourself up for a muscular tug-of-war where your shoulders might lose.

Sticky Situations:

Sometimes, your muscles and tissues get all knotted up (think of tangled earphones), causing pain and limiting how much you can move.

It’s Not Just Muscles – Joints and Other Bits Get in on the Act Too:

• Joint Fixation: If your shoulder or upper back joints are as stuck as a door in winter, it's going to hurt when you try to push that bar up.

• Rotator Cuff Drama: These little muscles have a big job, and if they're strained or torn, you'll know about it.

• Clicks and Pops: If lifting your arms comes with its own soundtrack of clicks, you might have irritated your labrum, which is a fancy way of saying the cartilage in your shoulder joint.

• AC Joint Dysfunction: This could be from an old sports injury or just from doing too much, too often.
  

To keep it simple, think of your shoulder as a complex machine. If one part isn't working right or is out of balance, it throws the whole system off. And just like any machine, regular maintenance (like proper form and balanced workouts) can help prevent breakdowns. Keep these points in check, and you'll be pressing without distress in no time.

Techniques for Pain-Free Bench Pressing

To keep shoulder pain at bay while bench pressing, let's dive into some practical techniques:

Optimise Your Form

• Start Smart: Use the 5-point contact rule: your head, shoulder blades, glutes, and feet should all be firmly in place. This stable base helps you lift without extra strain on your shoulders.

• Core Strength: Keep your abdomen tight. Imagine drawing your belly button into your spine to brace your core, which supports your back and keeps your spine safe.

• Smooth Moves: Lower the barbell just until you feel a stretch in your chest, then push it back up by straightening your arms. Keep the natural curve in your lower back, and don't let your head or shoulders creep forward.

• Breath Control: Inhale as you lower the bar and exhale as you push it up. This isn't just for show – it helps with stability and performance.
  

Shoulder Stability and Grip Tweaks

• Scapular Retraction: Before you even lift, pull your shoulder blades back and down. This isn't about showing off your back muscles – it's to create a solid foundation for your shoulders.

• Grip Variations: If a wide grip makes your shoulders scream, try bringing your hands a bit closer. This can ease the pressure and still give your chest and arms a solid workout.

• Warm-Up Wisely: Before you hit the bench, do some pulling exercises. This wakes up your rotator cuff and scapular stabilisers, which are like the backstage crew for your bench press show.
  

Adjustments for Comfort and Safety

• Mix It Up: If straight-up bench pressing isn't working for you, change the angle or try different equipment like dumbbells or a multi-grip bar. This keeps your muscles guessing and can ease the load on your shoulders.

• Progress Gradually: Don't rush to lift heavier weights. Start light and increase slowly. This isn't a race – it's about building strength without the ouch.

• Seek Expert Advice: If you're unsure about your form or still feeling pain, get a professional to take a look. A physiotherapist can tailor exercises to your needs and help you lift without the hurt.
  

Remember, bench pressing shouldn't be a painful experience. By paying attention to your form, warming up properly, and making smart adjustments, you can keep your shoulders happy and healthy.

Strengthening Exercises for Shoulder Stability

Strengthening your shoulders is key to nailing the bench press without wincing in pain. Think of these muscles as the support crew that keeps everything running smoothly when you're pushing that weight.

Here's the lowdown on some exercises that'll help keep your shoulders strong and stable:

• Dumbbell Moves: Swap the barbell for dumbbells once in a while. This change-up not only challenges your rotator cuff but also gets those stabilising muscles firing. It's like using two bikes instead of a tandem; each arm has to pull its own weight.

• Banded Bench Press: Adding a light resistance band across your wrists while bench pressing is like having a personal coach for your shoulders. It forces your lateral shoulder muscles to work harder to keep the band taut, ensuring they're engaged and active throughout the lift.

• Prehab and Prime Drills: Before you even think about lying on that bench, get your shoulders prepped with exercises like the banded bench press drill. It's like giving your shoulders a pep talk, so they're ready to support you when it's game time.

Now, let's dive into some specific exercises that are all about keeping those shoulders in top form:

1. W Banded External Rotation Drill and W Raise:

• Start with elbows at a 90-degree angle by your side.

• Resist against a band to work the external rotators of the rotator cuff.

• It's like winding up a toy; you're getting those rotator cuffs ready to go.
  

2. Upside Down Kettlebell Press:

• Begin without the full press, just focus on pulling that shoulder blade back.

• Use an upside-down kettlebell to up the ante on stability demands.

• It's like balancing a book on your hand; it forces you to keep everything tight and aligned.
  

3. Band Bell Earthquake Bar:

• This one's a biggie for shoulder muscle activation and stability.

• Especially good if you're bouncing back from an injury.

• Think of it as the shock absorbers on a car; it's all about keeping you steady.

General Tips:

• Slow and steady wins the race. Use a slower pace, counting to four for both lifting and lowering phases.

• This isn't about speed; it's about control and giving your shoulders the TLC they need.
  

Remember those everyday moves that counteract the slouchy desk posture? Here are a few to weave into your routine:

• Back Pockets: Imagine sliding your shoulder blades into your back pockets. This simple move counters the impact of sitting all day and mimics the right shoulder movement during lifting.

• Eagle Arms: Stretch your shoulders, arms, and upper back by wrapping your arms around each other, aiming to touch hands or wrists. It's like giving yourself a snug hug.
  

And for those who like a challenge, try these shoulder stabilisers:

• Overhead Kettlebell Carry: It's like carrying a heavy shopping bag, but way more beneficial for your shoulders.

• Turkish Get-Up: This full-body move isn't just for show; it's a serious shoulder stabiliser.

• Pin Press: Think of it as bench pressing with training wheels; it helps you focus on the push without going too deep.
  

These exercises aren't just about building muscle; they're about creating a bulletproof shield for your shoulders. So, the next time you're bench pressing, you can push with confidence, knowing your shoulders can handle it.

Find Relief from Shoulder Pain with Elite HP

If bench press shoulder pain is hampering your workouts, it's time to address the issue head-on. Our clinic specialises in alleviating discomfort and enhancing your training regimen by tackling the common culprits behind shoulder pain during bench pressing.

With a focus on correcting posture, refining technique, and balancing muscle strength, our experts provide personalised strategies to help you overcome pain and get back to pressing at your best. Say goodbye to bench press interruptions and hello to stronger, pain-free workouts.

Don't let shoulder pain sideline your fitness goals. Contact us for expert advice and solutions tailored to your unique needs, and make bench press shoulder pain a thing of the past.