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Fix Your Shoulder Pain (BENCH PRESS)

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Rating: 4.0; Vote: 1

Shoulder pain is one of the most common workout injuries that get in the way of you making gains, especially in your chest. In this video, I-m going to show you how you don-t have to stop doing your chest exercises just because your have pain in your shoulder. In fact, I will coach you through how to change the way you are doing the bench press regardless of what type of shoulder pain you are experiencing so you do not have to give up the chest gains. First, it helps to understand the general types of shoulder injuries that can be the source of your pain. You can either have an injury to the labrum (and often times biceps tendon as well due to the proximity of it to the labrum, rotator cuff, bursitis, impingement, or the AC joint. Each of these has their own characteristic symptoms that slightly differentiate it from the other however it is best to have your shoulder evaluated in person by a qualified physical therapist for an exact diagnosis. When it comes to working out with a shoulder injury it can be really tough. The fact that your shoulder joint is so mobile and intimately involved with all upper body exercises makes it tough to train around, unless you know how to do it. The bench press is a staple exercise for building a bigger chest and is one that also happens to be very difficult to perform once shoulder pain or injury has set in. That said, there are tweaks you can make to the movement that make it possible for you to start doing it again and not have it aggravate your symptoms. In fact, it could help to make your shoulder pain go away as you build it back stronger than ever. When you look at the AC joint injury you have to understand that it is caused mostly by forced internal rotation (especially with some velocity. This can happen when you target too low on your chest or forget to arch your back and bring the ribcage to the bar rather than forcing the bar to seek out the ribcage. If you adjust the cage up by arching the back and dropping the shoulders back you can not only fix the targeting of the bar on the chest but you can effectively shorten the depth and keep your shoulders more secure. With a labrum tear you are likely to have a greatly compromised shoulder stability. This becomes especially bothersome when you experience the pain at the bottom of the press. Here you are not only dealing with the most instability but you are also putting the biceps tendon on the most stretch because of the arm extending behind your body. This causes pain either way. The key is to temporarily switch to a floor press to have a more equal base of support for your shoulder. The rest of the issues tend to revolve around one common outcome and that is the impingement that can occur in your shoulder from bench pressing. Here the goal is to create as much room as you can in the shoulder joint when doing the exercise. You can depress your shoulders which will deactivate the traps and create more room in the joint. You can alter the position of the elbows to be closer to your body which will do the same thing. Finally, you can switch the grip from overhand to underhand to make sure you are externally rotating your shoulders and creating room as well. All of these changes are small but critical to getting you back to training your chest without shoulder injury. If you are looking for a program that helps you to get all gains without the pain, head to and get the ATHLEAN-X Training programs
Date: 2022-04-22

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Comments and reviews: 10

Rocky
I'm 69 and have some arthritis and bursitis in my shoulder. In the past I would get popping and grinding when I do shoulder and bench presses, so I had quit doing them. My shoulder doc said there was nothing I could do about it. I watched this video and made changes per Jeff's instructions and also adding some shoulder warm ups. I started very light to build my shoulders up and get my form right. I am now not hesitant to do them. When I do hear any grinding I come back to this video as a reminder to get my form back. My shoulder doctor should watch this video.
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Carlton
Hey Jeff been watching your videos off and on for years now. Unfortunately or fortunately for myself have done my own teachings, so haven't watched yours in a while. Buddy this is one for some kickass useful knowledge. Great breakdown for shoulder girdle, how rotator cuff muscles dictates the pulls and presses. And given exercises for variations for injuries. Buddy nice -. Wanted to share I'm a know Buddy. But I will say I'm a no Buddy that's a nerd for dealing with biomechanics(human movement science. Keep it up Buddy!
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CdrFlashback
You are an absolute godsend. I am 76 years old, had recent rotator cuff repair (4 separate surgeries. When I was in my late 20s I was an avid muscle building type at about 185#. I am now only 155# (at 5'8-) and trying to regain some strength and body mass. All of your videos are instructive in the RIGHT way to excersize for gain, but THIS one will really help me to keep from causing more shoulder pain. Thank you very much.
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Abbas
Hey! I have bicep tendonitis but I can do overhead presses without any pain or movement restriction. Should I continue doing it? I only experience pain in lateral and front raises, and sometimes in bench press. -
I just started working out and don't want to stop now. I was thinking that I should continue with overhead presses since I have no pain in these movement. So, what do you think?
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MOTIVATED
I have been in pain for 3 weeks I completely stop working out after hurting my shoulder during a bench press it has been hard to sleep lay down even on the opposite side I have been itching to get back to work but was afraid of doing more damage but mostly just afraid of pain thank you for teaching me how to get back on track I am so thankful.
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K4R3N
11: 30 the part about over activated Traps. This is why uninstalled arm rest from my office chair and I don't use the arm rest in my car (I can flip mine up and out of the way like an airplane seat. Stop using arm rests, they keep your traps activated and give you neck pain. Let your arms come down when you sit
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Eddie
Thanks, i have that problem, and i have another problem that stops me from training, spinal stenosis in the neck and must not lift eg grocery bags from the store and definitely not exercise according to the doctor, do you have any recomendations for me how to train my back and trapezius?
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David
Amazing this is so helpful thank you. I have incurred a dislocated shoulder. So while resting it- in the short term chest was loosing muscle mass fast!
I needed to fully understand what was happening and how to move forward with all activities and exercises. Thank you! Thank you!
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Rowan
I-ve had impingement and shoulder pain for years. Had an arthroscopic subcromal decompression years ago but the pain has returned. Chest is by far the worst and lat pull downs. Opening up the bursa is the best way for me to deal with my pain and these videos really help! Thank you
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Christian
Who here has experienced a labrum tear? Did you feel a pop when you damaged it? Was the pain terrible when it happened? Im going to get an MRI hopefully I didn't tear my labrum. very disappointing as I only just started working out 6 months ago. bye bye all gains.
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