Understanding bench press shoulder pain is the first step in addressing it. Shoulder pain can be caused by a variety of factors, including poor form, muscle imbalances, and overuse. It’s important to identify the root cause of your pain in order to effectively address it. In some cases, you may need to modify your training program or seek medical attention to fully recover. Let’s dive deeper into the causes and solutions for bench press shoulder pain.
5 Common Causes For Shoulder Pain Bench Press
As a personal trainer, I have seen many clients who experience shoulder pain during bench press. In most cases, this pain is due to poor form or muscle imbalances. However, there are several other common causes of shoulder pain during bench press. In this section, I will discuss three of the most common causes and how to address them.
AC Joint Dysfunction
The acromioclavicular (AC) joint is the joint where the collarbone meets the shoulder blade. AC joint dysfunction occurs when this joint becomes inflamed or injured. This can cause pain and discomfort during bench press exercises.
To address AC joint dysfunction, it is important to avoid exercises that put too much stress on the shoulder joint. This includes bench press exercises that involve a wide grip or excessive range of motion. Instead, focus on exercises that target the chest and shoulders without putting too much stress on the AC joint. Examples include push-ups, dumbbell flyes, and seated chest press.
Labrum Irritation
The labrum is a piece of cartilage that surrounds the shoulder socket. Labrum irritation occurs when this cartilage becomes inflamed or injured. This can cause pain and discomfort during bench press exercises.
To address labrum irritation, it is important to avoid exercises that put too much stress on the shoulder joint. This includes bench press exercises that involve a wide grip or excessive range of motion. Instead, focus on exercises that target the chest and shoulders without putting too much stress on the labrum. Examples include push-ups, dumbbell flyes, and seated chest press.
Rotator Cuff Dysfunction
The rotator cuff is a group of muscles and tendons that surround the shoulder joint. Rotator cuff dysfunction occurs when these muscles and tendons become inflamed or injured. This can cause pain and discomfort during bench press exercises.
To address rotator cuff dysfunction, it is important to avoid exercises that put too much stress on the shoulder joint. This includes bench press exercises that involve a wide grip or excessive range of motion. Instead, focus on exercises that target the rotator cuff muscles and help to improve shoulder stability. Examples include external rotations, internal rotations, and scapular retraction exercises.
By addressing these common causes of shoulder pain during bench press, you can help to prevent further injury and improve your overall fitness and performance.
Flaring Elbows
Flaring elbows is another common mistake that people make while bench pressing. This can put unnecessary strain on your shoulders and cause pain. To avoid this mistake, tuck your elbows in close to your body as you lower the barbell. This will help you maintain proper form and reduce the risk of shoulder pain.
Neglecting Warm-up
Neglecting warm-up is another common mistake that people make while bench pressing. This can cause your muscles to be tight and increase the risk of shoulder injuries. To avoid this mistake, warm-up your shoulder muscles by doing some shoulder rotations and stretches before you start bench pressing. This will help you prepare your muscles for the exercise and reduce the risk of shoulder injuries.
By avoiding these common mistakes, you can reduce the risk of shoulder pain and injuries while bench pressing. Remember to always maintain proper form, start with a weight that you can comfortably lift, warm-up your muscles, and gradually increase the weight over time.
How To Address Shoulder Pain After Bench Press
If you are experiencing shoulder pain after a bench press, there are several factors to consider that could be contributing to your pain. Here are some key factors to keep in mind when addressing shoulder pain after bench press.
Anatomy of the Shoulder and Bench Press Mechanics
The shoulder is a complex joint that is involved in many upper body movements, including the bench press. The bench press involves using the pectoral muscles in the chest, as well as the anterior deltoids in the shoulders. However, if these muscles are not properly activated or if there is an imbalance in muscle strength, it can lead to shoulder pain.
To prevent shoulder pain during bench press, it is important to focus on proper form and technique. This includes keeping your elbows tucked in, retracting your shoulder blades, and engaging your core muscles.
How Much Weight Is Being Used?
Another factor to consider when experiencing shoulder pain after bench press is the amount of weight you are lifting. If you are lifting too much weight, it can put unnecessary strain on your shoulders, leading to pain and discomfort.
To prevent shoulder pain, it is important to gradually increase the amount of weight you are lifting and to use proper form and technique throughout the exercise.
Bench Press Form
Finally, it is important to pay close attention to your bench press form. This includes keeping your elbows tucked in, engaging your core muscles, and retracting your shoulder blades. Additionally, you may want to consider using a spotter to ensure that you are using proper form and technique throughout the exercise.
Overall, addressing shoulder pain after bench press requires a combination of proper form and technique, gradual weight increases, and a focus on muscle activation and balance. By following these tips, you can help prevent shoulder pain and discomfort during bench press.
