Shoulder Bench Press
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When these muscles contract they pull on the rotator cuff tendon causing the shoulder to rotate.
Shoulder bench press. While bench pressing you may experience some rotator or shoulder pain during part of the movement. Start above your shoulder. Things to consider with bench press form.
One reason you could be having anterior shoulder pain during the bench press is that you re allowing your shoulder blades to anteriorly tilt at the bottom of the motion. Bench press shoulder pain often occurs because of a muscle imbalance. The reasons why benching hurts your shoulders is a topic for another article but suffice it to say that shoulder pain usually isn t so much the fault of benching itself but rather the misuse and overuse of the exercise.
This grip change shouldn t be drastic. Fortunately a few simple exercises can help you resolve this issue and recover faster. So what you want to do is instead realize that the bar path of your bench press shouldn t be straight up and down.
Curve diagonally back towards the starting point over the shoulder. 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. This anteriorly tilting of the scapulae at the bottom of the bench press can cause the head of the humerus to push forward into structures that are already sensitized and painful like the rotator cuff and biceps tendon.
Start with simply moving each hand in a half inch and re assess. Retracting your shoulders keeping your back against the bench tucking your elbows closer to your sides keeping the wrist in a neutral position and keeping your feet flat on the ground. Sure setting the scapulae in place for stability and transference of force is paramount but considering the long term ramifications that can have on shoulder health it may not be ideal for some.
Perhaps the most common issue especially for men is shoulder pain stemming from the flat barbell bench press. The bench press puts the shoulders in a very vulnerable position which can lead to injury. Come down to around the level of your sternum or nipple height.
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