Pinch them together and focus on keeping them there from the start of your first rep to the end of your last rep. Now, don’t just “set it and forget it” either. How to Stop Shoulder Pain When Bench Pressing Set the Shoulder Bladesīegin by setting the shoulder blades down and back. If the muscles that stabilize and retract the scapula are weak, as you go to lower the bar to your chest, your scapula rotates upward, and your shoulders go into internal rotation - leading to irritation, pain, and increased risk of injury.įinally, allowing your elbows to flare out too much when bench pressing can also be a source of pain during bench pressing.Īgain, when the elbows drift too far away from the torso of the body, the head of the humerus contacts the anterior portion of the shoulder capsule, leading to impingement of the rotator cuff under the shoulder blade and ultimately shoulder pain when bench pressing. The other source of concern is the muscles of the scapula, or rather, the ones that help stabilize it.ĭuring the bench press, you want the humerus to remain centralized inside the ball-and-socket, it shouldn’t be migrating up into the other structures of the shoulder joint. However, the rotator cuff is only part of the reason you may be feeling shoulder pain when benching. These tiny muscles that make up the rotator cuff are an area of considerable focus when it comes to preventing shoulder pain and/or injury. Instead, it sits on top of the socket, kept in place by the muscles of the rotator cuff. Now, the “ball” of the ball-and-socket joint doesn’t fit directly into the “socket”. The shoulder joint is a ball-and-socket type joint where the “ball” is the top of the humerus (upper arm bone) and the “socket) is the glenoid fossa, which is located on the edge of the shoulder blade (scapula). And, while those are the three “main” muscles surrounding the shoulder, there is a whole supporting network of muscles and connective tissue that keep the shoulder healthy, stable, and functional. When we think of the shoulder, we almost always think of the three deltoid muscles (anterior, middle, and posterior). What Causes Shoulder Pain When Bench Pressing? Today, we’ll discuss what causes shoulder pain when bench pressing and how to stop it once and for all. It’s also an exercise that causes shoulder pain for many athletes, both recreational and professional. The bench press is one of the bread and butter lifts for building strength and chiseling your chest, shoulders, and triceps.
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