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How To Bench Press Without Shoulder Pain (4 Mistakes Youre Probably Making)

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Rating: 4.0; Vote: 1

Ill go through exactly how to bench without pain and how to permanently avoid shoulder pain when benching. The first bench press form mistake people make that causes shoulder pain is failing to retract the shoulderblades throughout the press. Whenever were benching, we want to have our shoulder blades retracted or pinched together as if you were going to pinch a pencil between those blades. If we dont have the shoulder blades retracted what actually tends to happen is the upper arm will round forward which can cause shoulder pain when benching. So what you want to do is before you press, depress your upper, and then pinch your shoulders blades together. Then, maintain this tightness by actively squeezing your shoulder blades together as you bench press, and avoid the mistake of opening up the shoulder blades and losing tightness at the bottom or as you push up. Another common mistake contributing to shoulder pain while bench pressing is benching with a completely flat back. Although most people wont need an exaggerated arch as seen with powerlifters, you do want to ensure theres some arch present between in your upper back. And the reason for this is similar to what we saw with retracting your shoulder blades, as a slight arch in the upper back places the glenohumeral joint in an externally rotated, safer position. But to properly implement this while avoiding injury, note that youre not simply arching your lower back. What you want to do is arch your upper back instead by retracting your shoulder blades as we previously discussed, and then raise your chest up towards the ceiling which will naturally create space between your back and the bench which you then want to maintain as a solid base of support for your press. Next, to bench press without pain, you need to avoid the mistake of touching the bar too high on your chest while excessively flaring the elbows out at a 90 degree angle and pressing the bar straight up and down. This puts the shoulder in an internally rotated position and can thus cause pain when benching. So what you want to do is instead realize that the bar path of your bench press shouldnt be straight up and down. It should actually start above your shoulder, come down to around the level of your sternum or nipple height and then curve diagonally back towards the starting point. And to achieve this without harming your shoulders, you need to tuck your elbows to roughly a 75-degree angle such that your elbows remain closer to the body and more or less directly under the bar throughout each rep. This will not only lead to a safer press, but a stronger one as well. Lastly, avoid the bench press form mistake of not having your elbows stacked under the bar. This creates unnecessary torque on the shoulder joint which can then cause shoulder pain. If your elbows are unaligned when viewed from the front or back, then the problem is likely with your grip width that needs adjusting. If your elbows are unaligned when viewed from the side, then its likely that youre overtucking your elbows too close to your sides when you press. So to fix this, you simply want to adjust the angle of your elbow during the press by flaring them out a little more such that they remain relatively underneath the bar. Now if you want to see the best results then its vital that you not only choose the right exercises and variations, but that you also implement and progress them correctly within your routine. And this is exactly what my Built With Science programs do. Theyre designed to be an all-in-one evidence-based program that optimizes all your training variables AND nutrition such that youre able to progress as quickly as possible. To get started, simply take my starting-point analysis tool further below to find which program is best for you: WRITTEN ARTICLE: FILMED + MOTION GRAPHIC EDITING DONE BY: Abdo Megahid Vimeo: Facebook
Date: 2022-01-03

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Comments and reviews: 10

REPSDirect
The straight bar bench press delivers tremendous pressure on the shoulder because it's an unorthodox compound movement involving several muscles at the same time. Performed flat or decline, multi-grip barbell or dumbbells with palms facing are a step better. Cable flies are the best movement to trigger pectoral hypertrophy, and performing the incline bench press thinking it stimulates the upper pectorals is an anatomical misconception.
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GetOhn
As I've gotten older I've realised how much bench press (with a traditional barbell) is a retarded exercise for anyone who isn't a powerlifter. So many better options out there you can utilise when you're able to let go of having to conform to doing certain exercises just because everyone needs to do X, Bro!
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Ahmed
I have been following lots of youtubers including you, but gradually I have been watching more of your videos and less of theirs. every single word you say matters and make a huge difference specially to beginners like me. keep up the good work man.
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suerbeo
i always tried to put my shoulders in a position that was to low and caused my shoulders to round during tthe press. i am at 229 lbs bench press now but i still change my form because i dont know what the best position is.
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ssiemniak
Yeah i could never understood why do I always feel shoulder pain after bench press not to metion no pump. And why i can lift once 80 kg per Set and sometimes 70 is to hard. Maybe implemnting this will help
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Adiel
Hope this helps me, I've been plateauing on bench the last several years. In my early 20s I got up to 315lbs, these days I can't even reach 225 because of shoulder pain and it's likely from bad form.
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GrowInTheDark
I saw this guy when he was at 100k subs. And I knew he was gonna blow up with this kind of quality videos. If only he was a stock, I would have bought into him that time! LOL
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sport
wow, that was so much better than physiotherapist jeff cavalier, which I guess isn't got all the answer even though he tries to look like he is. I kinda wonder how good his tips are
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YouTube
Kinda a little guy to be giving such good tips but I subbed. Thanks for reminding me I am getting back in the gym after a decade of laziness and I knew I wasn't doing it right.
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Michelle
I was doing everything wrong I watched this because I HAVE been having RC pain after bench presses. Good reminder to review form more often! Thanks!
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