How to Stop Shoulder Pain When Bench Pressing
Shoulder pain is a common issue among weightlifters, particularly those who frequently perform the bench press. This exercise, while excellent for building chest and tricep strength, can also put significant stress on the shoulder joint, leading to discomfort and pain. If you’re struggling with shoulder pain during your bench pressing workouts, don’t worry; you’re not alone. In this article, we’ll discuss various strategies and techniques to help you stop shoulder pain when bench pressing and continue making progress in your fitness journey.
1. Technique and Form
Improper technique and form are the leading causes of shoulder pain during the bench press. To prevent pain, focus on the following aspects:
– Start Position: Begin with your feet flat on the ground, hip-width apart, and your shoulders retracted and down. Keep your feet firmly planted to provide stability throughout the movement.
– Bar Path: The bar should travel in a straight line from the start position to the end. Avoid letting the bar drift upwards or downwards, as this can put unnecessary stress on your shoulders.
– Arm Position: Keep your elbows close to your body and slightly tucked in throughout the movement. This will help to keep the pressure off your shoulders and distribute it more evenly across your chest and triceps.
2. Equipment Selection
The right equipment can make a significant difference in reducing shoulder pain during the bench press. Consider the following:
– Barbell: Use a barbell with a wide grip or a barbell with sleeves that allow you to adjust the width of your grip. A wider grip can help to shift the focus of the exercise from your shoulders to your chest and triceps.
– Weight Plates: Choose weight plates with a smooth finish to minimize the risk of the bar rolling or sliding off your hands during the movement.
3. Wrist Position
Maintaining a proper wrist position is crucial for preventing shoulder pain. Here’s how to do it:
– Neutral Wrist Position: Keep your wrists in a neutral position, with your palms facing upwards. Avoid bending your wrists too far back or forwards, as this can lead to pain and injury.
– Hand Placement: Position your hands slightly wider than shoulder-width apart on the barbell to provide a stable grip and reduce the strain on your shoulders.
4. Warm-Up and Stretching
A proper warm-up and stretching routine can help to prepare your muscles and joints for the demands of the bench press. Here’s what to include:
– Warm-Up: Perform light cardio exercises, such as jogging or cycling, for 5-10 minutes to increase blood flow and warm up your muscles.
– Stretching: Focus on stretching your chest, shoulders, and triceps before and after your workout. Dynamic stretches, such as arm circles and shoulder rolls, can be particularly beneficial.
5. Gradual Progression
If you’re new to bench pressing or have recently increased the weight, it’s essential to progress gradually. This will help your muscles and joints adapt to the increased workload and reduce the risk of injury. Here’s how to do it:
– Start Light: Begin with a weight that allows you to maintain proper form and complete the desired number of repetitions.
– Gradual Increase: Increase the weight by a small amount (e.g., 5-10 pounds) every few weeks, as long as you can continue to maintain proper form.
By implementing these strategies and techniques, you can significantly reduce shoulder pain when bench pressing and continue to make progress in your fitness journey. Remember to listen to your body and adjust your routine as needed to avoid injury and achieve your goals.
