Shoulder Injuries From Bench Press
Perfect your bench press form.
Shoulder injuries from bench press. This is a common bench press injury with the anterior delt and pec becoming potentially shortened weak and painful. And in many cases this is simply a result of various tweaks that need to be made in your bench press form. The higher your hands the harder it gets to bench the weight. Make some simple modifications to avoid injuries when youre bench pressing.
When you bench press a barbell you use your rotator cuff muscles. When you are trying to keep your shoulders. Your goal should be to avoid getting your hands too high. The bench press is arguably one of the most important lifts you can perform.
How to prevent injuries from bench press. If you extend your elbows outward at a right angle youll run the risk of impinging the shoulder. That may seem a little surprising given that most gym rats seem to be complaining about some ailment or other. This minimizes the amount of rotation that your shoulder does during the bench press and puts more pressure.
Perhaps the most common issue especially for men is shoulder pain stemming from the flat barbell bench press. One of the best ways to avoid shoulder pain during bench press exercises is to practice proper form. Exercises like the bench press when done incorrectly can cause shoulder instabilitythe most common mistakes when performing this move are using too much weight failing to use proper form flaring your elbows from too wide of a grip relying too much on your shoulders to push the weight and doing the exercise with existing upper body pain or injury. A simple test is whether you can bring your hand backwards past your shoulder as though you were going to get something out of the back seat of the car.
Try narrowing your grip and be sure to keep those shoulder blades locked stable against the bench. When youre lowering the bar during a lift make sure that you tuck your elbows in. If you cant bring your arm back that far or its painful you may have this injury. Conclusion the bench press is one of the most powerful barbell pressing exercises we have at our disposal.
As a strength and powerlifting coach i prescribe the bench press in my programs for upper body strength training. In most cases shoulder injury from bench press occurs when you shrug them forward when benching. Strengthening these muscles may help improve your bench pressing technique and increase your maximum weight. And in many cases this is simply a result of various tweaks that need to be made in your bench press form.
Some tips for making sure youre lifting the right way include the following. But the truth is its a short list of 2 3 very common injuries and pain issues that most of us are battling. Always keep your shoulders on the bench. Theres no reason it needs to cause shoulder pain.
This is primarily due to shoulder pain during the bench press or after the movement.
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