Shoulder pain and bench pressing

I’ve personally dealt with shoulder pain on heavy bench press, and usually getting my rotator cuff stronger has been a key factor.

Shoulder pain is a common issue many people experience, especially those who engage in weightlifting and other forms of intense physical activity. Bench pressing, in particular, can be a major culprit for shoulder pain.

One of the most common causes of shoulder pain during bench pressing is poor form. When performing a bench press, it's essential to maintain proper form to prevent injury and strain on the shoulder joint. Poor form can result in excessive stress on the shoulder joint, leading to pain and discomfort.

To prevent shoulder pain while bench pressing, it's essential to focus on shoulder retraction. First, ensure your shoulders are properly positioned and supported during the exercise. Your shoulders should be pulled back and down, with your chest lifted, to create a stable base for the bench press movement.

Second, it's crucial to use the correct grip when performing the bench press. A wider grip can put excessive strain on the shoulder joint, leading to pain and discomfort. Instead, use an around-shoulder width/narrow grip, which allows for more natural movement and less stress on the shoulder joint.

Finally, it's essential to warm up before performing any weightlifting exercise. This can help to prevent injury and strain on the muscles and joints. A great warm-up consists of performing the same movement but at a lighter weight and higher reps to prime the body.

If you experience shoulder pain while bench pressing, it's essential to stop the exercise immediately and seek medical attention. A physiotherapist can help to diagnose the root cause of your pain and provide a tailored treatment plan to address it. Treatment may include massage,dry needling, trigger point therapy as well as rehabilitative exercises to strengthen the muscles around the shoulder joint.

If you experience shoulder pain while bench pressing, seek medical attention and work with a physiotherapist to develop a personalized treatment plan. With proper care and attention, you can prevent and manage shoulder pain and continue to enjoy the benefits of weightlifting and physical activity.