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Many recreational lifters opt to emphasize exercises such as the bench press that target larger muscles like the pecs and biceps in the front of the shoulder. A harder to catch yet very common bench press form mistake is not properly aligning the elbows during the press.
How To Bench Press Without Shoulder Pain 4 Mistakes You
Overuse means that youre using muscle tendons or joints too much.
Bench press and shoulder pain. This creates unnecessary torque on both the elbow and the shoulder joint likely contributing to your shoulder pain when benching. Meaning that the elbows are not in line with the hand and not stacked under the bar. There are many minor faults that can be responsible for shoulder pain during bench press.
The first of these is moving your hands too wide forcing your arms and shoulders out to the side. Bench press t4 syndrome. Often times a culprit of shoulder pain during the bench press can be contributed to simply too much bench pressing.
The second is poor scapular stabilization. The most common reason that the bench press hurts your shoulder is a muscle imbalance. Overuse is often do to poor lifting technique and a poorly designed fitness program.
This causes fatigue and leads to injury. As mentioned in the last paragraph bench pressing is performed with the shoulder blades locked in retraction. This is a common injury with heavy benchers because all the body weight and bar weight is resting on the upper back.
And the third is using only your upper body. Some of the main reasons that people experience shoulder pain after bench pressing are overuse overload and underuse. This hidden bench press injury is prevalent when you have full range of shoulder motion with no pain but when you bench press one arm lags behind when pressing off the chest and you get shoulder pain.
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