A harder to catch yet very common bench press form mistake is not properly aligning the elbows during the press. Meaning that the elbows are not in line with the hand and not stacked under the bar: This creates unnecessary torque on both the elbow and the shoulder joint, likely contributing to your shoulder pain when benching.
As shown below, gripping the bar too wide will inevitably cause the elbows to be unaligned: And, as stated in this review paper analyzing the shoulder joint, is problematic since it increases the demand placed on the rotator cuff.
Whereas gripping the bar too narrow will also cause the forearms to be misaligned and will turn it more into a triceps dominant movement: Thus, you want to play around with your grip width until you find the width that feels best and enables your elbow to remain stacked under the bar:. This mistake is often a result of "overtucking" your elbows too close to your sides when you press. But luckily, fixing this is quite simple. You basically just want to adjust the angle of your elbow during the press by flaring them out a little more such that they remain relatively underneath the bar: You'll likely have to play around with the degree of your elbow tuck in order to find what both feels best and enables your elbows to remain stacked under the bar.
I'd also highly recommend videotaping yourself performing the bench press from the side and from the back. This can help you visually see small errors you're making and correct them.
But regardless, try implementing the tips I mentioned as they lead to not only a safer press, but a stronger one as well. But, even more importantly is that perform these exercises in a way that enables you to progress the fastest and avoid injury overtime. If you're serious about transforming your body, then BOTH your training and your nutrition needs to be optimize based on your specific starting point. This is what is going to enable you to progress at the fastest rate and is why thousands of members are experiencing incredible results with the BuiltWithScience programs.
Shoulder external rotation. Scaption raises. At this stage the focus is working on overhead mobility. Again, stay within the mild range for pain during these exercises. Pulling out the sword. Chest and overhead press with kettlebells. Use a light lbs kettle bell for this exercise. That is usually because they are:. Even with proper form and adequate recovery, if you are pushing more than you are pulling, you are setting yourself up for shoulder pain and dysfunction due to muscle imbalance between the anterior chest and shoulder muscles and the posterior shoulder and back muscles.
This imbalance is often referred to as Upper Crossed Syndrome. Make sure you are doing some version of horizontal pull for every horizontal push and likewise: one vertical pull for every vertical push. Tuck a rolled-up hand towel into your armpit before you begin these exercises, this will keep your shoulder in the correct position.
Pick one of these three options, and perform 3 sets of Use very light resistance for these! Descriptions are for right shoulder rotator cuff strengthening. Reverse directions for left side. Stand in between the two cable stands, so that you could easily grab one with each hand. Use your right hand to reach across to grab the handle on your left. Slowly externally rotate pull your right hand out towards your right side against the resistance of the cable.
Slowly return your hand to the starting position. Now you can use that same cable for this internal rotation exercise, just position your body so you are facing the opposite way. Your starting position will be your right hand swung out to the side remember elbow is still bent , and then you will internally rotate pull your right hand in towards the midline until it ends up in front of your elbow.
Slowly release the tension to return to the starting position. Anchor tubing securely to your left at elbow level. Grab the end with your right hand, and proceed as you would in the cable machine option. Keeping your elbow stationary, raise and lower the weight in an arc from full external rotation to full internal rotation. Repeat for 3 sets of 15 arcs. If you are experiencing any shoulder pain during bench pressing, de-load your bench pressing for a few weeks and focus on pull exercises and rotator cuff rehab.
A sports chiropractor can perform an exam to find out whether you have joint fixation, and would perform the appropriate adjustment s to restore the biomechanics of the area. Any time a muscle becomes chronically overworked or overused, it tightens up, receives decreased supply of circulation, and if left untreated, develops scar tissue adhesion that limits range of motion, decreases muscle firing time, and causes pain. Common muscles in the upper body that develop adhesion are the pectoralis major, pectoralis minor, anterior deltoid, and the infraspinatus and teres minor muscles of the rotator cuff.
In addition to developing adhesion, muscles can also develop trigger points. Trigger points are taut, irritable bands knots that develop in a muscle when it is injured or overworked.
Commonly a cause of joint pain, they are known to cause headaches, neck and jaw pain, low back pain, tennis elbow, and carpal tunnel syndrome. They are usually sensitive to pain when compressed, and may send referred pain to other specific parts of the body. Trigger points are slightly different than a muscle spasm. A muscle spasm is an entire muscle contracting vigorously, whereas a trigger point is a local twitch response concentrated in a small point within a muscle.
The good news is that you can generally use the same tools to address both adhesion and trigger points. If you notice any tenderness or tightness in any of these muscles, your first line of action should be self-myofascial release followed by static stretching.
Trigger point therapy can reduce the discomfort associated with trigger points. This is done by applying pressure directly to the trigger point. Retracting the scapula provides stability to the shoulder. You may have even noticed blatantly bad form. Personal trainers and physical therapists put so much emphasis on correct form because it helps to:.
There are a few common mistakes lifters make when performing the bench press. These include:. Fitness coaches and certified physical therapists at In Motion O. In addition to helping you prevent pain and injury, following proper form instructions from the professionals at In Motion OC can help bring your strength to new heights or weights. AC stands for Acromioclavical.
AC joint dysfunction is an injury to the top of the shoulder. More specifically this is where the shoulder blade acromion meets the collarbone clavicle. Also known as a shoulder separation, this is most often caused by falling directly on the shoulder or taking a direct blow to the shoulder. This type of injury is common in those who lift heavy weights specifically during bench press or military press exercises as well as those with jobs requiring physical labor and lifting of the arms overhead.
Do you feel and even hear a clicking or popping when you lift your arms overhead? Its job is to keep the ball of the joint in place. Labrum irritation or a labrum tear usually comes with significant pain. Symptoms to be on the lookout for include:. Your rotator cuff is a group of four muscles and tendons that stabilize your shoulder joint and allow you to lift and rotate your arms.
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