The bench press – it is the ultimate chest-building powerhouse!
But did you know that a few simple tweaks in your technique can make or break your shoulders?
Whether you’re chasing those personal records, in it for the health benefits, or sculpting your physique, how you bench press can either help you or sideline you with an injury.
Let’s dive into the latest insights on bench press technique variations to uncover how they impact your shoulder health, so you can learn how to lift smarter, not just harder!
Why Should You Care About Your Shoulders?
Your shoulders are the unsung heroes of the bench press. Most think bench press is all chest and pecs, but they are so wrong. Lots of that movement and mobility of the bar up and down, comes from the shoulder girdle.
The shoulder is insanely mobile but also fragile given it is made up of some pretty small muscles and tendons, that when put under the intense stress of heavy bench press can get injured quite easily doing the wrong things!
The rotator cuff, labrum, and tendons in your shoulder are all on the front line when you bench press that barbell, so taking care of them is essential if you want to stay in the game.
Push your body too far with poor form, poor recovery, poor load management or poor coaching and you could be looking at painful injuries like shoulder impingement, rotator cuff tears, labral tears, and tendinitis – all of which can throw a serious wrench into your workout goals.
Bench Press Variations: The Devil’s in the Details
It’s not just about lifting heavy. The way you approach the bench press – from your grip to your elbow and shoulder position – has a huge effect on the amount of strain placed on your shoulders.
While a wide grip might feel powerful, because that is what powerlifters do, unless you are well equipped with mobility and technique it will force the everyday punter and their shoulders into an awkward position.
This can skyrocket the stress on your rotator cuff and joint, increasing your injury risk. A more moderate grip keeps things balanced across the shoulder, pecs and upper limb making it more shoulder-friendly.
- Keep an Eye on Those Elbows!
Elbows flared out so your shoulder is at 90 degrees?
Bad idea!
This not only places the bar on a too high trajectory toward your chin, it puts your shoulders under serious strain that can lead to impingement.
Keeping your elbows at about 45 degrees is while the bar travels downward toward the nipple region allows the force to travel well across the shoulder girdle, chest and yep, the back!
- Back Arch: Hero or Villain?
Powerlifters love a strong back arch, they do this to shorten the range of motion and distance the bar needs to travel.
Great for that sport, terrible if you aren’t competing.
Done wrong, setting up your back with too much of an arch in it will cause you to shift the stress and strain to other parts of your body like your thoracic spine, even as low as your lower back.
Correct set up where there is enough arch to lock in the spine so the shoulder can be strong requires some old fashioned coaching and technical cues.
The Problem with Shoulder Injuries in the Gym:
We’ve all heard that nagging voice telling us to ‘just push through the pain’ or ‘there is no gain without some pain’ – but ignoring shoulder pain, even early discomfort could lead to long-term damage if not addressed.
Improper bench press technique can set you up for:
- Rotator Cuff Tears: Poor set up and technique or form leads to muscle, tendon or labral strain and tears, derailing your progress and strength goals.
- Shoulder Impingement: That pinchy pain in your shoulder? It’s no joke. Impingement occurs when muscle imbalances alter normal movement creating irritation of the tissues – and it can become debilitating for your health or workout goals if ignored.
Labrum Tears: The labrum is a cushiony part of your shoulder joint, and pushing past your limits can cause it to tear, often requiring surgery. Now we are talking some serious time off!
Lift Smarter, Stay Stronger: Pro Tips for Safer Bench Pressing
Don’t let shoulder injuries sideline you! Here’s how to make sure every rep is not only effective but safe:
1. Perfect Your Grip: Go for a moderate grip, a width that suits you and strikes the perfect balance between power and shoulder strength.
2. Watch the elbows: Keep your elbows travelling at about a 45-degree angle, relative to your shoulder, to protect your shoulder joints from unnecessary strain.
3. Control the Weight: Lifting too heavy too soon is a recipe for disaster. Keep the weight manageable and maintain strict form. Your body needs time to adapt to the weight before adding more and more to the bar. Time is crucial to long stranding gain in bench press performance.
4. Engage Your Back: Retract your scapula before every lift. This stabilizes your shoulders across the back and enhances your pressing power. The bench press isn’t just a chest exercise when done properly!
5. Warm Up Like a Pro: Dynamic shoulder exercise and mobility drills before your workout are non-negotiable if you want to avoid injuries and maintain peak performance.
Feel the Pain – rather the Burn? Fighting Fit Physiotherapy to the Rescue!
Let’s face it – shoulder pain sucks. But the good news is, you don’t have to suffer through it!
If your bench press is leaving you with aches or sharp pain, rather then the good ‘ol burn of lifting heavy shit, don’t ignore it. Early intervention will make all the difference between a quick recovery and months on the sidelines.
At Fighting Fit Physiotherapy, we’re all about getting you back to your best. Whether you’ve tweaked something or need help fine-tuning your form, our expert team will design a tailored treatment plan to fix those nagging shoulder issues and prevent future injuries.
Ready to lift pain-free and crush your goals?
Contact Fighting Fit Physiotherapy today and let us help you push past the pain – and towards new personal records!
Dean Phelps is the founding owner and senior physiotherapist at Fighting Fit Physiotherapy. He has a special interest in the highest physiotherapy care which focuses on progressive, results based treatments that ensures patients meet their goals, move optimally and enhance their health.
