Who doesn’t want a sculpted, powerful physique that turns heads?
Let’s face it, the bench press is the go-to move for building that superhero chest.
But here’s the thing—chasing gains without care for your shoulders?
That’s a recipe for trouble.
Shoulder tendons are the backbone of your lifts, and without proper care, you’re flirting with disaster.
I’ve seen lifters, myself included, deal with shoulder issues that could’ve been avoided with better technique and a bit more awareness during the bench press.
That’s why I’ve put together this helpful guide:
“10 Ways to Sidestep Shoulder Injuries in Bench Pressing.”
Let’s get those gains the right way!
What Is A Bench Press Exercise?
Okay, let’s break it down. Want to flex those muscles and turn heads with your sculpted chest?
The Bench Press is your go-to move.
It’s a classic, a staple in the weightlifting world for beefing up your chest and shoulders.
Picture this: you’re lying on your back on a flat bench, a barbell in hand, ready to conquer.
But here’s where technique is king. Keep that back glued to the bench, feet planted firmly on the ground.
Why?
Stability, my friends.
It’s the secret sauce that turns a good bench press into a great one.
Beyond aesthetics, the bench press is a powerhouse for building functional strength.
It activates not only your chest but also your triceps, shoulders, and even core for balance.
Done right, it’s more than just a lift—it’s the foundation of upper body power.
10 Ways To Bench Press Without Shoulder Pain
Shoulder pain and capsulolabral injuries?
They’re often the nasty side effects of our love affair with the bench press.
Here’s a gym truth bomb: focusing solely on the big muscles while ignoring the smaller stabilizers?
Big no-no.
It’s like building a skyscraper with a shaky foundation.
The result?
A higher chance of rotator cuff tears.
And let’s not forget other villains in this story, like pectoralis tendon rupture and distal biceps tendon ruptures.
Yikes!
Remember, your shoulder muscles might not be as macho as your chest muscles, so they need extra TLC.
Let’s get into the golden rules of bench pressing without the ouch.
1. Know Your Shoulder Joint Range Of Motion
Everyone’s built differently. Understanding your shoulder joint’s range of motion is key.
Don’t be that hero pushing too hard, only to end up with an achy shoulder.
Knowing your limits in terms of mobility and flexibility can be a game-changer.
Here’s a tip: lie flat and explore different arm movements.
This simple test can reveal your unique shoulder joint range.
Knowledge is power, my friends!
Take it from me, spending a few minutes testing your shoulder mobility before a workout will save you from discomfort down the line.
2. Alter Your Grip Width
Going wide on the grip?
Beware, it’s a common trap!
Aim for a grip that keeps your elbows at a sweet 45-degree angle.
This isn’t just about lifting; it’s about lifting smart.
This way, you’re hitting the chest muscles hard while giving your shoulders the protection they deserve.
Remember, bench pressing isn’t just a glorified push-up; it’s an art of controlled flexibility and strength.
I used to go too wide on the grip myself, thinking it would work my chest more.
But adjusting to a narrower grip made a world of difference for my shoulder comfort.
3. Keep Your Shoulder Blades Retracted
Ever ended a bench press with shoulder blades aching like they’ve run a marathon?
Time to align them!
Retracting your shoulder blades isn’t just good form; it’s your shield against injuries.
Imagine your shoulder blades hugging the bench – that’s your sweet spot.
It isolates your chest muscles, keeping those impingements and rotator cuff injuries at bay.
Think of it as setting the stage – retracted scapulae for a safe, effective bench press.
Lock those blades in and feel the difference!
4. Try The Low Incline Bench Press
If you’re concerned about back strains or shoulder issues, the Low-Incline Bench Press is your new best bud.
It’s like the gentle cousin of the classic bench press – easier on your shoulders but still a champ at working those chest muscles.
Here’s the trick: use an adjustable bench, find that incline sweet spot, and voila!
You’re hitting your chest muscles from a safer angle.
This variation is easier on the joints, reducing injury risk, especially for beginners.
So, if you’re just starting, this is your go-to move for a safe and effective chest workout.
5. Increase Your Overhead Pressing Volume
You know the bench press is a superstar for targeting the chest, shoulders, and arms.
But here’s the twist: balancing it with some overhead pressing is like giving your shoulders a suit of armor against injuries.
Enter the Overhead Press, also known as the Military Press or Standing Barbell Press.
This gem of an exercise is all about beefing up your upper-body strength, particularly those all-important shoulder muscles.
Begin with lighter weights and gradually amp up as you grow stronger and more confident.
I’ve found that increasing my overhead pressing volume not only strengthened my shoulders but also improved my bench press stability.
6. Use Dumbbells Instead Of A Barbell
Mixing up your bench press routine with dumbbells can be a total game-changer.
Here’s why: dumbbells, being lighter than barbells, offer a unique advantage.
They’re not just about lifting; they’re about targeting your chest, back, and arm muscles with precision and care.
The beauty of dumbbells lies in their ability to reduce the risk of shoulder impingement significantly.
It’s all about that freedom of movement, allowing each shoulder to do its thing without the added stress of balancing a barbell.
But wait, there’s more! A 2017 study (Pubmed/27669189/) threw the spotlight on the humble dumbbell, revealing it might activate the pectoralis major and biceps brachii even more effectively than the barbell bench press.
How cool is that?
By choosing dumbbells, you’re not just playing it safe with your shoulders; you’re potentially upping the ante on muscle activation.
So next time you’re eyeing the bench press, consider reaching for those dumbbells.
It’s a smart move for your shoulders and a savvy strategy for muscle growth.
Personally, I’ve enjoyed the variation and shoulder relief that dumbbell bench presses provide.
7. Perform Warm-up Exercises Before The Bench Press
Think of warm-up exercises as the appetizer before the main course.
They’re not just a preliminary step; they’re essential for getting your body ready for the action.
Warming up increases blood flow to your joints, muscles, and ligaments, prepping them for the workout ahead and reducing the risk of injuries, especially those pesky shoulder ones.
So, what’s on the warm-up menu?
Dynamic stretches are your go-to.
Arm circles, shoulder rotations, trunk twists – these are like the magic spells that awaken your muscles.
Or, start with light weights, gradually shifting to heavier ones.
This gradual escalation is like whispering to your muscles, “Hey, we’re about to lift some serious weight, get ready!”
I’ve made it a habit to never skip my warm-up, and trust me, my shoulders thank me every time.
8. Performing posterior shoulder soft tissue work
Foam rolling and massage balls (or peanuts) are your tools for this mission.
Target those rear delts, upper back, and traps.
It’s about loosening up those tight spots, paving the way for a smoother, more powerful bench press.
For the uninitiated, foam rolling might seem like a mystery, but it’s essentially a deep-tissue massage you can do yourself.
It’s a game-changer for easing muscle and joint pain.
Here’s how you do it: grab a foam roller, get on the floor, and gently roll it under your back or shoulder.
Use slow, steady movements to work those tight areas.
Aim to incorporate this into your routine 3-5 times a week, depending on your training frequency.
9. Never Compromise On Form
When it comes to the bench press, incorrect form isn’t just a minor mishap; it can lead to serious strain and injury.
Your shoulders, those hardworking heroes, are particularly at risk if your form goes off-track.
Here’s a quick form checklist for your bench press:
- Keep those elbows tucked in to dodge shoulder impingement.
- Core tightness is non-negotiable – it’s the core of your strength.
- The hips and pushing technique should be on point. You’re pushing in a straight line, not on a wild rollercoaster.
Feeling a strain on your shoulders?
That’s your body’s way of saying, “Hey, something’s off!” Don’t just push through; stop and reassess.
And if you’re a newbie, enlist a certified trainer.
They’re like your fitness guardian angels, guiding you to perfect your form and protect those shoulders.
So remember, when it comes to lifting, form trumps everything.
10. Master The Bench Press Technique Before Doing Variations
This is where a lot of enthusiastic gym-goers, especially beginners, tend to stumble.
Here’s the deal: jumping into variations without a solid foundation in the basic bench press technique is like trying to run before you can walk.
It’s a shortcut to shoulder injuries.
Why?
Because handling the barbell and weights requires control and experience. Without it, you’re just setting yourself up for strains or injuries.
So, what’s the game plan? Start with the ABCs of bench pressing. Focus on nailing the proper form and technique.
This isn’t about ego-lifting; it’s about building strength steadily and safely, starting with lower weights.
Once you’ve got the basics down, then, and only then, consider leveling up to heavier weights or adding fancy stuff like chains or bands.
I learned this the hard way when I rushed into advanced techniques without proper groundwork.
Trust me, patience pays off.
Signs That Show That Your Shoulders Are Not Healthy
Let’s talk about something super important: recognizing the signs that your shoulders might not be as healthy as they should be.
In the world of lifting, “prevention is better than cure” isn’t just a saying; it’s a lifeline.
Shoulder injuries can be stubborn, taking their sweet time to heal.
So, staying vigilant for early warning signs is key to keeping your bench press journey on track.
Pain
Pain in the shoulder?
That’s your body’s alarm system.
It’s not the usual “good hurt” from a killer workout; it’s a red flag.
Shoulder pain is your body telling you something’s off. Listen to it.
I’ve had days where ignoring a small pain led to extended rest periods—lesson learned.
Difficulty Lifting Your Arms
Have trouble lifting your arms overhead?
This can be sneaky because, during a bench press, your focus is on the lift, not necessarily on how your arms are moving.
But if hoisting those arms feels like a Herculean task during or after your sets, it’s time to hit pause and consult a doctor.
The Feeling of Weakness Or Unsteadiness In Your Shoulder
Weakness or a sense of instability in your shoulder during bench pressing is a definite no-no.
It could be muscle imbalances, tendinitis, or something else.
Either way, if your shoulder feels like it’s not holding its own, it’s time to stop and reassess.
I’ve experienced this instability before, and taking a step back to address it made all the difference.
Swelling Of The Shoulder
Notice any swelling in your shoulder?
That’s your body’s SOS signal.
Swelling often comes from overuse, and sometimes, you might even see bruising.
If you see these signs, your workout needs to hit the brakes, and a doctor’s visit should be next on your agenda.
Remember, when it comes to shoulder health, being proactive is better than being reactive.
If any of these signs pop up, don’t just brush them off.
Pay attention, take action, and keep those shoulders safe.
Final Thoughts
Your body is indeed your most valuable asset, one you’ll use for a lifetime.
And when it comes to bench pressing, your shoulders are on the front lines.
They’re crucial but can be vulnerable, so treating them with care is paramount.
By incorporating these tips into your routine, you’re not just working out; you’re building a fortress around your shoulders.
Remember, safety is the name of the game.
FAQs
Can I use increased weight for the bench press?
No, you should start with a lower weight and gradually increase weight as your body adjusts to the exercise. Make sure that you are using a weight that is comfortable for you and not too heavy or light.
Why do shoulders get injured during the bench press?
Shoulder injuries occur when the shoulder joint is overstretched or forced with too much weight. This can happen if you are pressing too hard or too fast, not using proper form, and pushing yourself beyond your limits. A good rule of thumb is to use a weight that allows you to do 8-10 reps with proper form.
How many times a week should I do the bench press?
The amount of times you should do the bench press depends on your fitness level and goals. If you are a beginner, start with two days per week and gradually increase as you become more experienced. If you are an experienced lifter, aim for four days per week.
