Shoulder Pain When Doing Bench Press

This is a common bench press injury with the anterior delt and pec becoming potentially shortened weak and painful. However often times nagging shoulder pain tends to get in the way of these endeavors. Well there are three main sites of injury.

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Maybe you are more interested in exactly what part of your shoulder is causing pain during bench press.

Shoulder pain when doing bench press. If your warm up is just a few lightweight sets of the bench press you re not doing yourself or your shoulder any favors. The rotator cuff muscles in your shoulder sit in a little tunnel called the subacromial space located under a bony prominence on your shoulder blade also known as the acromion and above the top portion of your arm bone called the humeral head when the shoulder joint becomes imbalanced and too much emphasis is placed on exercises that strengthen the chest muscles like the bench press. 8 tips to eliminate bench press shoulder pain 1 do a proper warm up. Go see a sports medicine physician.

Here are the three most common bench press shoulder pain syndromes and what you can do to treat them yourself as well as how a chiropractor or therapist will treat them. It s not uncommon for a trainee to add 20 pounds to their bench press simply by strengthening the rotator cuff muscles. Bench press anterior deltoid pec strain. Anatomic causes of shoulder pain with bench press.

The rotator cuff labrum and ac joint. Of course you may have already realized how you ended up hurting your shoulder. Start above your shoulder. If you feel serious pain in your shoulder it may be too late.

Feeling shoulder pain during a dumbbell bench press is actually an all too common thing. Here are 5 tips to eliminate shoulder pain during the bench press. Performing a proper warmup can reduce shoulder pain by increasing core temperature lubricating the joints with synovial fluid improving range of motion and activating the muscles and central nervous system before those heavy benching sets to come. No matter what pressing variants you re using i strongly recommend learning and using a simple three exercise warm up with elastic tubing.

So what you want to do is instead realize that the bar path of your bench press shouldn t be straight up and down. In fact a proper bench press bar path should. It s three rounds 90 reps total and won t take you more than a 3 4 minutes. Never perform a rotator cuff routine prior to bench pressing or overhead pressing movements.

Narrow your grip narrowing your grip should be in my opinion the first line of defense to combat nagging shoulder pain during the bench press. Some say that this comes from an imbalance in the rotator cuff in your shoulder which it can be or in. And as a result this quite obviously increases the likelihood of you experiencing shoulder pain when benching.