Pressing Pain Away: Strategies for Shoulder-Friendly Bench Pressing

Written by: Matthew Sellen

Here at Revo, we’re currently celebrating Benchvember, just rolls off the tongue, our annual push to push more weight in the month of November. For many gym goers, the bench press is a staple exercise for building upper body strength. However, if you've been experiencing shoulder pain during or after your bench press sessions, it's essential to address the issue promptly. Let's explore some exercises and strategies to help you bench press without the unwanted discomfort.

Understanding Bench Press-Related Shoulder Pain

Shoulder pain during bench pressing is a common concern and can be attributed to various factors, including improper form, muscle imbalances, or overuse. Ignoring this pain can lead to more significant issues down the road, so it's crucial to take proactive steps to manage and prevent it.

Exercise 1: Banded External rotation - Curl and Press

Objective: Activate and warm up the rotator cuff muscles before bench pressing.

1. Keep your elbows close to your body during rotations and scapulae pulled together and down.

2. Use a resistance band and perform external rotation for 10-20 reps.

3. Keeping resistance on the band, perform curl and press for 10-20 reps.

Warming up the rotator cuff helps enhances the stability of the shoulder joint.

Exercise 2: Prone Swimmers

Objective: Promote proper shoulder blade positioning for a healthier bench press.

1. Lie on a mat face down.

2. Start with your arms down by your hips and palms up.

3. Pull your shoulder blades together and down while you sweep your hands up overhead.

4. Return to the starting position.

5. Perform 10 reps.

This exercise helps in stabilizing the shoulder blades by priming back muscles, reducing strain on the shoulder joints during bench press.

Exercise 3: Banded Bench Press

Objective: Put the previous pieces together into proper bench press form.

1. Lie on a bench with a band held in front of you.

2. Pull apart on the band and externally rotate at the shoulders.

3. Slowly lower the band down to your chest maintaining tension on the band.

4. Return to the starting position.

4. Perform 10-15 reps.

This exercise helps to cue the back and rotator cuff muscles to act as a stable base for pressing.

If you continue to experience shoulder pain despite incorporating these exercises, it's essential to consult with a professional physical therapist. At Revo Physiotherapy and Sports Performance, we specialize in identifying and addressing issues related to sports injuries and exercise discomfort. Remember, a mindful approach to your workouts and addressing discomfort early can contribute to a long-lasting and enjoyable fitness journey.