How to Stop Feeling Bench Press in Shoulders
Shoulder pain during the bench press is a common issue among weightlifters, often leading to discomfort and decreased performance. The bench press is a fundamental exercise for building chest and shoulder strength, but it can also be a source of shoulder strain if not performed correctly. In this article, we will discuss several strategies to help you stop feeling bench press in shoulders and improve your overall lifting experience.
1. Technique
Improper technique is one of the primary reasons for shoulder pain during the bench press. Here are some tips to help you improve your form:
– Start with a neutral grip: Use a grip that is slightly wider than shoulder-width to reduce the stress on your shoulders.
– Keep your elbows tucked: Tuck your elbows close to your sides throughout the movement to prevent them from flaring out, which can strain your shoulders.
– Focus on a controlled descent: Lower the barbell in a controlled manner, avoiding a rapid drop that can put excessive stress on your shoulders.
– Use a full range of motion: Ensure that you are pressing the barbell all the way up and down, rather than shortening the range of motion to avoid discomfort.
2. Equipment
The right equipment can make a significant difference in reducing shoulder pain during the bench press. Consider the following:
– Use a flat bench: A flat bench provides a stable base for your shoulders, reducing the risk of strain.
– Choose the right barbell: A barbell with a knurled grip can provide better grip and reduce the risk of slippage, which can lead to shoulder pain.
– Consider a bench press shirt: A well-fitted bench press shirt can provide additional support for your shoulders and help distribute the weight more evenly.
3. Warm-up and Stretching
Warming up and stretching before you start your bench press workout can help prevent shoulder pain. Here are some tips:
– Warm-up with light cardio: Engage in light cardio exercises, such as jogging or cycling, to increase blood flow to your muscles and joints.
– Perform shoulder stretches: Stretch your shoulders, deltoids, and triceps to improve flexibility and reduce the risk of injury.
– Include shoulder-specific exercises: Incorporate exercises like lateral raises, front raises, and shoulder dislocates into your warm-up routine to prepare your shoulders for the bench press.
4. Progression and Rest
Gradually increasing the weight and volume of your bench press workouts can help you build strength without causing shoulder pain. Here are some tips:
– Start with lighter weights: Begin with a weight that allows you to maintain proper form and avoid pain.
– Gradually increase the weight: Increase the weight by a small amount each week, ensuring that you can still maintain good form.
– Rest and recover: Give your shoulders adequate time to recover between workouts, and consider incorporating rest days into your routine.
By implementing these strategies, you can reduce the likelihood of feeling bench press in shoulders and improve your overall lifting experience. Remember to listen to your body and adjust your approach as needed to avoid injury and maximize your performance.
