How to Bench Press WITHOUT Pain - Reverse Grip Bench!
video description
Date: 2022-04-22
Related videos
Comments and reviews: 10
K1trys
If you want to bench press without pain, decrease the weight, low enough to where you don't feel discomfort. Majority of bench shoulder pain comes from lack of mobility of the shoulder and being too strong at 1 end of the range of motion but too weak in the other so when you go to do these heavy lifts, even though the weight feels fine, when you get to the stretched positions the shoulder is overloaded, causing compensation and stiffness which only exasperates the problem. Its a cascading effect that will only get worse if you don't allow the shoulder to heal and strengthen accordingly. Exercising isnt too complex but unfortunately there are some baseline rules everyone should know. Same rules apply to oly lifts, ohp, squats, deadlifts, btw. The only scenario in which half repping is okay is if your shoulder has pain / injured but you desperately want to train the chest, once the shoulder heals you should be looking to increase mobility if you want a happy and healthier functional body.
reply
If you want to bench press without pain, decrease the weight, low enough to where you don't feel discomfort. Majority of bench shoulder pain comes from lack of mobility of the shoulder and being too strong at 1 end of the range of motion but too weak in the other so when you go to do these heavy lifts, even though the weight feels fine, when you get to the stretched positions the shoulder is overloaded, causing compensation and stiffness which only exasperates the problem. Its a cascading effect that will only get worse if you don't allow the shoulder to heal and strengthen accordingly. Exercising isnt too complex but unfortunately there are some baseline rules everyone should know. Same rules apply to oly lifts, ohp, squats, deadlifts, btw. The only scenario in which half repping is okay is if your shoulder has pain / injured but you desperately want to train the chest, once the shoulder heals you should be looking to increase mobility if you want a happy and healthier functional body.
reply
Ibadyah
I've recently started lifting and have many questions. However, I will keep watching videos like yours for proper weight lifting techniques. One question that I have is when bench pressing I find my left arm is weaker than the right. Is there any way to develop my weaker arm (left) to balance the lift? I seem to struggle toward the end of my reps struggling to get the whole set complete. I also have had heart surgery and a
pace maker (small cut) inserted in my upper left chest, next to my shoulder about 3. 5 inches away. When bench pressing (anything dealing with the chest) I wonder if I am causing harm. My surgery was 3/2015 but I never did any lifting. Do you have any suggestions?
reply
I've recently started lifting and have many questions. However, I will keep watching videos like yours for proper weight lifting techniques. One question that I have is when bench pressing I find my left arm is weaker than the right. Is there any way to develop my weaker arm (left) to balance the lift? I seem to struggle toward the end of my reps struggling to get the whole set complete. I also have had heart surgery and a
pace maker (small cut) inserted in my upper left chest, next to my shoulder about 3. 5 inches away. When bench pressing (anything dealing with the chest) I wonder if I am causing harm. My surgery was 3/2015 but I never did any lifting. Do you have any suggestions?
reply
Carl
This is an amazing exercise for people with chronic shoulder pain; and as a plus, it influences the upper pecs, possibly as much as the incline bench press does.
I feel no shoulder pain when I do this exercise, and I-ve had shoulder pain for years while benching (on a flat bench or on an incline bench. I tried everything, and it was this exercise, that finally was the breakthrough, that I needed.
I like that it can be done with dumbbells, and also even on an incline bench. I think that if more people knew how well it worked, there would be more people with shoulder problems doing this exercise. Awesome video.
reply
This is an amazing exercise for people with chronic shoulder pain; and as a plus, it influences the upper pecs, possibly as much as the incline bench press does.
I feel no shoulder pain when I do this exercise, and I-ve had shoulder pain for years while benching (on a flat bench or on an incline bench. I tried everything, and it was this exercise, that finally was the breakthrough, that I needed.
I like that it can be done with dumbbells, and also even on an incline bench. I think that if more people knew how well it worked, there would be more people with shoulder problems doing this exercise. Awesome video.
reply
HUY
Hmm, I've used the reversed grip presses to build my triceps, sure, there will be some chest involvement but, you can't load up too much weighs if you don't have a spotter. Moreover, I feel too much stresses on my wrists if I press too heavy. For those with shoulder pains while bench pressing, your grip maybe too wide or you don't pull your shoulders back or your bar placement is too high on your chest. In my years of working out, I've seen more people with bad forms than otherwise. Learn how to press like powerlifters and your pain will go away, plus you can press heavier weighs
reply
Hmm, I've used the reversed grip presses to build my triceps, sure, there will be some chest involvement but, you can't load up too much weighs if you don't have a spotter. Moreover, I feel too much stresses on my wrists if I press too heavy. For those with shoulder pains while bench pressing, your grip maybe too wide or you don't pull your shoulders back or your bar placement is too high on your chest. In my years of working out, I've seen more people with bad forms than otherwise. Learn how to press like powerlifters and your pain will go away, plus you can press heavier weighs
reply
Rick
Thank you. I have a slap tear in my right shoulder since last February. 53 years old and lifting since I was 19. I-ve been working to stabilize the shoulder and did not opt for surgery yet. It-s near the bicep tendon. I quit bending. I-ve been using bands and dumbbells and the 8x8 workouts with 20 second breaks between sets that Frank Zane talks about. I get a great workout but miss the bench workout. I-ve started with dumbbell benching lying on the floor and now am incorporating the reverse grip. Feels great. No pain and feel it mostly in the upper chest.
reply
Thank you. I have a slap tear in my right shoulder since last February. 53 years old and lifting since I was 19. I-ve been working to stabilize the shoulder and did not opt for surgery yet. It-s near the bicep tendon. I quit bending. I-ve been using bands and dumbbells and the 8x8 workouts with 20 second breaks between sets that Frank Zane talks about. I get a great workout but miss the bench workout. I-ve started with dumbbell benching lying on the floor and now am incorporating the reverse grip. Feels great. No pain and feel it mostly in the upper chest.
reply
Emile
it appears I'm a few years late in the comment section. personally i can't do this, I've tried before but a past injury in my wrist prevents me from doing it.
i agree and also disagree with many people here. yes this can be a more dangerous exercise, especially if you exercise without a spotter.
i do wide grip with the barbell, lift my head an inch on the negative to create room for the scapula and give complete range of motion. i keep the bar on the nipple line all the way
reply
it appears I'm a few years late in the comment section. personally i can't do this, I've tried before but a past injury in my wrist prevents me from doing it.
i agree and also disagree with many people here. yes this can be a more dangerous exercise, especially if you exercise without a spotter.
i do wide grip with the barbell, lift my head an inch on the negative to create room for the scapula and give complete range of motion. i keep the bar on the nipple line all the way
reply
Joshua
After doing athlean x workouts for 3 years now, I finally had shoulder issue ( not related to workouts. I tried several of you fixes, dumb bells, elbows in proper form, chest out, rotator cuff strengthening in addition to what's in workouts, stretches, anterior capsule stretches. none of it helped. Got to this one and it works, no pain bench press. How I will continue through NXT I have no idea, but for this week at least I could do something for my bench press.
reply
After doing athlean x workouts for 3 years now, I finally had shoulder issue ( not related to workouts. I tried several of you fixes, dumb bells, elbows in proper form, chest out, rotator cuff strengthening in addition to what's in workouts, stretches, anterior capsule stretches. none of it helped. Got to this one and it works, no pain bench press. How I will continue through NXT I have no idea, but for this week at least I could do something for my bench press.
reply
sport
Everyone who is saying this is dangerous just hasn't taken the time to work on their form. I started RGBP and now i hardly ever do regular bp. Max shot up from 255 to 325 in 3 weeks when I switched. Reverse grip forces you to have good form with elbows in. And it's not any more dangerous because your arms naturally come down on your chest lower than regular grip. Plus it's easier to pull it down to your stomach if you get in trouble
reply
Everyone who is saying this is dangerous just hasn't taken the time to work on their form. I started RGBP and now i hardly ever do regular bp. Max shot up from 255 to 325 in 3 weeks when I switched. Reverse grip forces you to have good form with elbows in. And it's not any more dangerous because your arms naturally come down on your chest lower than regular grip. Plus it's easier to pull it down to your stomach if you get in trouble
reply
Titomachito
First time going back to the gym. After doing chest day yesterday. Today my shoulders and inner chest have pain/tightness. It's pretty hard to move. I thought I had proper technique or it could be how heavy the weight I was using. Also I didn't stretch the muscles part fully. I'm not sure if I should go to the doctor and have it checked out. I need some help and advice. Please thanks!
reply
First time going back to the gym. After doing chest day yesterday. Today my shoulders and inner chest have pain/tightness. It's pretty hard to move. I thought I had proper technique or it could be how heavy the weight I was using. Also I didn't stretch the muscles part fully. I'm not sure if I should go to the doctor and have it checked out. I need some help and advice. Please thanks!
reply
J. P.
My right shoulder has been hurting a lot while trying to bench, and I kind of just gave up the bench until I saw this video. Tried it for the first time this morning and it totally worked! It's not as hard as it sounds. Just decrease the weight that you normally would bench and work up to it until you feel comfortable. Thanks so much for posting this, brother!
reply
My right shoulder has been hurting a lot while trying to bench, and I kind of just gave up the bench until I saw this video. Tried it for the first time this morning and it totally worked! It's not as hard as it sounds. Just decrease the weight that you normally would bench and work up to it until you feel comfortable. Thanks so much for posting this, brother!
reply
Add a review, comment
Other channel videos
