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zakruti.com » Sport, fitness, workout » Jeff Cavalier
Bench Press Shoulder Pain (INSTANT RELIEF)

Bench Press Shoulder Pain (INSTANT RELIEF)

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Rating: 4.0; Vote: 1
Feeling shoulder pain during a dumbbell bench press is actually an all too common thing. Some say that this comes from an imbalance in the rotator cuff in your shoulder (which it can be) or in many cases, inflammation of the biceps tendon. In this video, I-m going to show you an tweak you can make to your bench press grip to gain immediate relief of your shoulder pain during the dumbbell press. Bench press pain in the shoulder can come from many different things. When the source is biceps tendonitis (or a torn labrum for that matter, you are getting an over activation of the biceps tendon as it develops tension to try and support your shoulder during the press. This tension pulls on the biceps or the attachment at the superior labrum and this can lead to immediate pain. You can combat this discomfort however by changing the way you perform the db bench press. Instead of gripping the dumbbells so that they are parallel to the ceiling and floor, tip the pinkies up toward the ceiling (or the bottom of the dumbbell) throughout the entire movement. The positioning of the dumbbell this way will slightly increase the activation of the triceps. Through reciprocal inhibition, you are going to decrease some over the tension in the already inflamed biceps tendon. This should lead to an immediate relief of the discomfort felt in the shoulder during the bench press. While some would think that this shift of the load to the triceps would diminish the benefits to the chest, that is actually not the case. In many cases, people who have shoulder pain during bench press have to forgo bench pressing all together. If this is the case you would miss out on any of the benefits of lifting heavier weights for your chest on an exercise that gives you the best opportunity to do so. So even though you are shifting some of the load away from the chest you are at least still giving your chest a good portion of the work. Some will have to decrease the weight used as an alternative. Again, with this tweak you will see that you can immediately resume lifting heavier weights during the bench press without having to skip the exercise all together. Try this technique the next time you try and bench press with pain. You should notice that your pain decreases immediately and you are able to perform the exercise once again. For a complete program that not only trains you like a professional athlete but puts the science back in strength along the way to ensure that you stay healthy while doing so, head to and get the ATHLEAN-X Training System. See how training smarter can get you training harder without having to miss time in the gym because of pain or discomfort
Date: 2022-04-22

Comments and reviews: 10


I know I-m late to the party on this one, but I-m recently experiencing some Labrum issues in my right shoulder and this came up in my searches on the subject.
At first, I was like, -That move looks weird, what are you on about, Jeff? -
And, then I tell myself, -Dude, this guy is way smarter that you on this subject matter. And, he-s way more jacked than you are. Give him the benefit of the doubt. -
So, I-m like, -Fine, I-ll give this a try. -
Worked. Like. A. Charm!
I was amazed at how little my shoulder hurt while doing this! I really could feel it in my triceps. This allowed me to get some progression on this exercise.
Thanks, Jeff!
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Hey Jeff, I was recently diagnosed with bilateral shoulder labrum tears. The doctor does not want to go through with surgery and thinks I can manage it. For the most part my gym routine is pretty consistent with what I was doing but my chest has suffered big time. Was wondering if you could recommend exercise to still develop a big chest when you cannot do the bench or decline anymore as far as flat bench. You rock man keep up the good work
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Do I have bicep tendinitis? I-m 16, I hurt my shoulder from wrestling. I couldn-t move my arm high without some sort of shoulder pain. So I rested a week before going to the gym. But now when I do dumbbell press. My left shoulder (the one that was hurt) begins to fatigue and hurt before my right arm while doing the dumbbell press. And I-m stunned because this exercise shouldn-t really be activating my shoulder as much.
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I gotta try this.
After I do the classic -shrug, roll, and drop- of my shoulders to get into proper bench form, I can't put any load on my right side as the shoulder just instantly gives out with a painful pop. No clue why this is because, ironically enough, my left shoulder was dislocated twice in the past 7 years (once playing football, once in a skateboarding accident) and is totally pain free.
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It's the back of my shoulder that's unbelievable when I push. I've got a really prominent tendon across the back of my shoulder. I'm as strong as a chimp on pulling, and rubbish on pushing. This one tendon, mainly on one side, is hell. If I force my shoulders back and down it's a lot better. Weighted dips and shoulder pressing are better than benching. It's a pain in the arse, or - I suppose - shoulder.
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Jeff Cavaliere is a life safer. I've got bicep tendinitis, and this works wonders. He is the absolute best there is when it comes to helping people train harder and smarter. I've been following his program for over a year and have seen better results than ever before. It has to be a lifestyle, and these kinds of videos will help you stay healthy so you can keep reaching for new goals.
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Never tried it that way but I just rotate my arms inwards to my side to about a 35 degree angle. You use more tricep and less shoulder this way and still get Good muscle contraction out of your pecks. If you have shoulder pain with any kind of pressing exercise bringing your arms inwards will help tremendously. Wide grip is murder on your shoulders.
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Hi Jeff. I'm 10 weeks into a left shoulder slap repair. My shoulder is still quite weak to do a shoulder press and also chest press is weak too. Chest press also. My muscles feel like they are not firing up properly. I'd like to do your training and diet program but want my shoulder fixed first. Can you help please?
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I know this video is like 3 years old but, do you have any tips with AC joint separation? I don't have pain while doing it really but the days afterwards I cant do anything with my right arm without pain in my shoulder. Is there a way to still work my chest without having the shoulder pain for days afterwards?
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Yep! At this point these exercises seem to be working for me. Pinkies up way. You know your stuff! I am very impressed! Endorse something. if I need it. I will buy it. I hope you get millions of dollars in endorsements and consultations! Fan for life! It is obvious you care about our progress!
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