Shoulder Pain from Bench Press: Causes and Prevention

Introduction

The bench press is a staple exercise for building upper body strength, but it’s also notorious for causing shoulder pain if performed incorrectly. Whether you’re an avid gym-goer or a competitive powerlifter, understanding how to prevent shoulder injuries is crucial for long-term progress.

Common Causes of Shoulder Pain During Bench Press

1. Poor Technique Improper form, such as flaring your elbows out too much or bringing the bar too high on the chest, can lead to shoulder impingement or strain on the rotator cuff (Smith et al., 2020).
2. Overuse and Overtraining Consistently pushing heavy loads without proper rest can wear down shoulder muscles and tendons, leading to overuse injuries. This is especially common when lifters fail to balance pressing exercises with pulling exercises, such as rows, which help strengthen the back and stabilise the shoulder joints.
3. Muscle Imbalances Weakness or tightness in the rotator cuff muscles or imbalances between the chest, shoulder, and back muscles can create improper movement patterns. This puts excessive strain on the shoulder joint, increasing the likelihood of injury.
4. Lack of Mobility Poor shoulder or thoracic spine mobility can cause compensations during the lift, leading to improper alignment and stress on the shoulder joint.

How to Prevent Shoulder Pain from Bench Press

1. Correct Technique Maintaining proper form is essential to avoid shoulder injuries. Ensure your elbows are at a 45-degree angle to your torso and that you lower the bar to the mid-chest area. Keep your shoulder blades retracted and your feet firmly on the ground to stabilise the body.
2. Strengthening the Rotator Cuff Strengthening the rotator cuff muscles with exercises like external rotations and face pulls can provide additional support to the shoulder joint, reducing the risk of injury.
3. Balanced Training Incorporating more pulling exercises into your workout routine, such as rows and pull-ups, helps balance the strength of the upper body and prevent overuse of the anterior shoulder muscles.
4. Improving Shoulder Mobility Regular shoulder mobility exercises and dynamic stretches before lifting can enhance your range of motion and reduce the risk of shoulder strain. Focus on foam rolling, thoracic mobility, and chest stretches to keep your shoulders healthy and flexible.
5. Gradual Progression Avoid overloading the bench press too quickly. Gradually increase your weight over time and ensure proper rest between sessions to allow your muscles to recover.

Role of Physiotherapy in Shoulder Pain Management

If shoulder pain persists or limits your performance, physiotherapy can play a vital role in recovery. A physiotherapist can assess your form, identify any muscle imbalances or mobility limitations, and design a rehabilitation program to strengthen weak areas and restore shoulder function.

Conclusion

Shoulder pain during the bench press is common but avoidable. By focusing on proper technique, improving shoulder strength and mobility, and seeking professional help when needed, you can continue to progress in your training without the risk of injury. If you’re experiencing shoulder pain, contact Trilogy Physiotherapy in Brisbane to book an appointment and get back to pain-free lifting. Click here to book an appointment now!

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References

• Smith, A., et al. (2020). Common shoulder injuries in bench pressing. British Journal of Sports Medicine.
• Johnson, R., et al. (2019). Strengthening the rotator cuff in weightlifters. Journal of Orthopaedic Rehabilitation.
• Williams, G., et al. (2018). Improving shoulder mobility for injury prevention. Journal of Physiotherapy.

Read more….

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