Benching is one of the core components of a weight-lifting program but it can also be a common source of shoulder pain.
Here are some tips on managing this!
Don’t forget about the warm-up. Get the heart rate up and get the muscles primed for movement, a skipping rope routine is one of the many ideas for a warm-up
Four Take Home Lessons:
1) Improve your thoracic extension – A lack of extension in the spine can result in a chain of events that causes a pinching feeling during bench press movements. Try using a foam roller before your bench press to mobilize your back.
2) Improve your scapular strength – Emphasis on getting stronger shoulder depressors and retractors (the muscles that control your shoulder blades when you are doing movements). Weighted-cable rows and Y exercises are a good place to start.
Tip: Try bringing your shoulders back (slightly) before you start the lift!
3) Change the angle of your bench press – The bar shouldn’t be coming down to your neck. The bar should touch your mid-chest on the way down. A diagonal path from your chest to shoulder level is ideal when pushing the bar upwards.
Your arms out 70 degrees is better than the full 90 degrees you typically see at the gym (Think of this as the angle between your torso and your arm as you set-up for the lift).
4) Bench Grip Width – This can emphasize certain muscle groups over others. Try not to bench press to wide or too narrow. A key landmark to remember is having your elbows in line with your hands on the bar.
Beginners, always remember to grip the bar with your fingers AND your thumb. The first grip is called the “False Grip or Suicide Grip” and should ideally be taught by someone who can give proper direction on it’s use.
If you have any questions about the bench press or any other compound lifts (squats, deadlifts), contact one of our Markham Physiotherapists. They’ll make sure that they get you moving better.
