Bench press injuries Shoulder Impingement: Occurs with insufficient scapular retraction while pressing. The pain hampered my ability to overhead press and train my upper body. Weight training injuries: part 1: diagnosing and managing acute conditions. Lie with your back against the back support of the incline bench with your bottom against the seat. However, remembering a few things can prevent you from getting minor and severe injuries. Even the military press feels fine and dandy. Thus, it is plausible that the bench press increases the risk of overuse shoulder injuries. Bench Press. Similar to the floor press – just with a slightly larger range of motion. 3) Dumbbell Bench Press. Consider shoulder the #2 area of injury while lower back is clearly #1. Potential complications include infection and ongoing pain. Phys Sportsmed. AC joint dysfunction is an injury that gets inflicted to the top of Unfortunately, the bench press is taxing on the shoulders, especially when it’s performed with poor technique. A severe tear or rupture is commonly described as the worst pain imaginable. Instead of stretching, you should be doing something to warm up like jogging or reps at a very low weight. It is where the shoulder blade (acromion) meets the collarbone (clavicle). And as a result, this quite obviously increases the likelihood of you experiencing shoulder pain Proper bench press form is critical to avoid injuries. The bench press is a rite of passage for most gymgoers. Apply an ice massage and take ibuprofen after each workout or exercise session. That “The most common cause of PM injury during a bench press is the result from too much tension on the muscle belly or tendon in combination with a forceful eccentric contraction or stretch reflex. Lifters appear to suffer from pain in specific areas during each lift (deadlift: back; bench press: wrist Dumbbell bench press allows you to perform at this angle a bit more easily, so if bench press is causing pain, try the dumbbells. According to WebMD, carpal tunnel syndrome is a common cause of wrist pain, often exacerbated by incorrect wrist positioning during exercises like bench pressing. 5× acromial width, high exercise dose, repetitive strain, and altered proprioception after an injury. 5 biacromial width) may increase the risk of shoulder injury, including anterior shoulder instability, atraumatic osteolysis of distal clavicle, and Recent studies have shown that stretching before high intensity activity can actually increase the chances of injury. me/cfbb2566Visit Team Personal Record for NEW Programs and LIVE Workoutshttps:// Be sure to observe proper bench press form to avoid risk of injury. AbsTrACT Pain and injuries are considered a common problem among elite athletes and recreational lifters performing Tuck your elbows 75° to Bench Press pain-free. It’s more common to have muscle belly injuries than tendon injuries because tendons resist tensile force better than muscle bellies,” says Petrizzo. But just like in the bench press, there were signs of my injury, namely pain that increased into the depths of the range of motion and with increased load. Generally, it has good success, but it requires a few months off weightlifting and heavy upper body weights. As a strength and powerlifting 4 Exercises You Can Use to Help Fix Bench Press Shoulder Pain Safeguard yourself from injury with these alternative exercises and approaches. By Justin Kompf Published On: 2014-08-04. Related Articles. It can Damage caused by bench press injuries can take up to six weeks to heal, which is why it is so important to warm-up, develop good technique and aim for steady muscle building rather than looking for rapid changes and Overuse or Improper technique while bench press exercise is a common cause of bench press injuries. There is a spectrum of severity though. Did I Tear My Pec Muscle? - www. And the ball-and-socket shoulder joints, vulnerable in the bench press, are more injury-susceptible than hinge joints like the elbow and knee. Previous studies, which have defined an injury as an event that causes an interruption in training or competitions, have reported a relatively low frequency of powerlifting injuries (1. In a study by de Castro Pochini et al,34 96% of the participants who suffered an injury due to bench press, had also used anabolic androgenic steroids. g. However, by understanding the anatomy of the shoulder, identifying the source of pain, and implementing effective prevention and relief strategies, it is possible to enjoy the benefits of bench pressing without compromising shoulder health. Today I have good symmetry, full mobility and SLOWLY gaining my strength back ( can now bench 105). Shoulder injuries often obstruct the path to a big bench press. I start people doing a push-up The incline bench press requires an adjustable bench or a pre-built incline bench. Whether you're dealing with a bench press shoulder injury or a tear or strain to the pectoral tendon, physical therapy will likely be recommended. The bench press is a compound movement, with the primary muscles involved being the pectoralis major, the anterior deltoids, and the triceps brachii. he’s bench pressing well over 300 pounds While shoulder injuries resulting from the bench press exercise are commonly reported, no biomechanical evidence for lowering injury risk is currently available. Common causes of shoulder injuries during a bench press come from the following: Poor form. The bench press exercise is a basic multi-joint upper body exercise that can be performed by athletes and nonathletes alike for improving strength of the chest, anterior shoulder girdle, and elbow extensor muscles. Lifters should be free of pain in their neck and upper extremities, and clients with a history of pain in these locations Wrist pain during bench pressing can manifest as thumb-side pain, pinky-side pain, palm pain, or back-of-the-wrist pain, each indicating different potential issues. Therefore, the aim of the present study was to compare The Affect of Grip Width on Bench Press Performance and Risk of Injury. Previous Injuries: Individuals with a history of shoulder injuries or conditions, such as rotator cuff injuries or shoulder impingement syndrome, are more prone to experiencing shoulder pain during bench press. Here are four practical ways to modify the bench press to avoid shoulder pain: 1. Advertisement In severe cases, wearing a neck brace can alleviate LISTEN: BENCH PRESS & PUSH-UPS WITHOUT SHOULDER PAIN . Then again, a loaded bar can obviously cause a lot of damage, and one of the most common injuries from dropping the bench press is a cracked sternum or cracked ribs. 046; r = −0. Issues in Form. Bench press, particularly when performed with improper form or excessive weight, can lead to injuries, such as shoulder impingement or pectoral strains. Tempo Bench Press Before jumping into normal bench press workouts, it’s a good idea to test the waters with tempo bench press. A study did find that a pectoralis major rupture was the most common injury with the bench press. 256). 1-arm DB bench press ; Well, as shown in this 2016 paper that analyzed shoulder pain in the bench press: Touching the bar too high on the chest with the elbows flared out increases the compressive forces at the clavicle and increases the net torque placed on the shoulder. Decrease Load and Increase Reps Shoulder Pain During Bench Press. Strength Cond J 2007;29:10–14. But there is clearly something not right in shoulder town and I don't want to push my luck. Say goodbye to gritting your teeth through every rep and hello to a pain-free, powerful Bench Major bench press injuries like pec tears usually result in discoloration or disformity of the side chest near the shoulder joint. Strengthening of the rotator cuff muscles may assist with bench press or prevent future injuries. For example, if too great an external force is applied A man performs a barbell bench press while another spots him. and Reeves et al. The pain is mostly negligible; I can perform pretty much any upper body exercise free of discomfort with the sole exception of the bench press. An injury unique to people that exercise excessively is distal clavicle osteolysis. The Bench Press is arguably one of the most important lifts you can perform. seated cable row). Full-range bench presses and pullover exercises could also make symptoms worse. Here the facts on Bench press injuries, with causes, and how a physician can help you diagnose and t Acute and chronic tears are common rotator cuff injuries and can occur during a power move, like bench pressing a high weight. Injuries are common when getting into shape. Improper grip. This can occur while weight training, especially when performing a bench press, chest press, or pectoral fly, and is more likely to happen when using free weights than machines. Shoulder pain at the bottom of the bench press can result from poor A mild pec strain can feel like a sharp pain or a pulling or tearing sensation in the pectoral muscle. Likewise, the shoulder blades should be pulled back during any horizontal pulling movement (e. I’ve been there too. Most studies reported bench press injuries, with pectoralis major ruptures being the most frequently reported specific injury. The servicemen ranged in age from 23 to 52, with an average age of 32 We would like to show you a description here but the site won’t allow us. Distal clavicle osteolysis in the most Research on 18 male college students demonstrated that repeating the bench press motion with high frequency until failure resulted in a significant increase in the medial and lateral force exerted on the elbow joint, which could The 2025 competition season has already ended for Dave Richardson, as the elite powerlifter suffered a severe injury during one of his most recent training sessions. 4 injuries/1000 hours of training). Since all three lifts engage multiple joints and expose the lifters’ bodies to high physical demands often several times a week, it has been suggested that their injuries might be related to the excessively heavy loads, the Shoulder Kinetics During the Bench Press. I’ll be more than happy to critique your bench press if it means helping you avoid an injury. It usually begins with the patient pointing to the front of his shoulder when I ask where the pain is. Get Style. Think for a minute about when you lay down to do the bench press. Advancing too much on weights too soon can also lead to minor or major injuries. Another way to bench press without shoulder pain is to modify the movement. HELP RYAN CROWLEY COVER HIS HOSPITAL BILLS AND REHABILITATION:https://gofund. Your feet should be flat on the floor. And like the Bench press studies also report specific injuries such as a ruptured pectoralis major [13]. Those are:-AC Joint Dysfunction ; AC stands for Acromioclavical. When these are the active muscles during bench press, you may experience pain and discomfort if What are the common bench press mistakes? Like any exercise, the bench press can be dangerous if safety is compromised or ignored. C. To avoid such injuries, don’t make the following bench press mistakes: 1. The rotator cuff is essentially a group of four muscles that surround the shoulder joint and help keep it stable during movement. While the overhead press is largely considered a shoulder . The bicep brachii is also susceptible to injury because it is connected to the scapula. The typical angle of the incline is 45 degrees but can be 15 degrees higher or lower. For lifters with a previous history of injury or body proportions that are incompatible with the standard barbell bench press, performing dumbbell bench press repetitions instead is an excellent way of reducing strain placed on the wrist - especially for lifters who have trouble with hand distance along a barbell. In this article, we will explore the different causes of elbow pain in bench press, the relationship between elbow pain and other joint and muscle issues, and effective management and prevention Bench press and military presses tend to be the most bothersome exercises for the clavicle and AC Joint. Pectoralis major rupture is extremely rare in females. With any vertical pulling exercise (e. It can significantly hamper performance and cause discomfort and frustration. Background: Powerlifting consists of the squat, bench press, and dead lift, and extreme loads are lifted during training and competitions. You may experience a A fitness experts explains why it's so common to have shoulder pain when bench pressing, and provides 4 fixes to safeguard against shoulder pain while benching. Now, I want anyone who has shoulder pain Key Takeaways: Common Shoulder Injuries From Bench Press Rotator Cuff Tears: Can result from poor form or overuse during lifts. The reasons for this besides the proposed protective and load reducing the effect of the equipment could be differences in technique, periodization and volume of training in athletes How to Avoid Injury During Bench Press. I've been using the military press as a staple in my routine for years without a problem. Locations of injury 15 to 17 were on the neck, 4 to 6 were on the chest (with 2 overlapping chest / neck), the rest were 2 head, 2 abdomen. Below are the steps to follow for the perfect bench press form: Begin by lying on a bench with your feet planted firmly on the ground. In certain cases, injuries to the scapula or Major bench press injuries like pec tears usually result in discoloration or disformity of the side chest near the shoulder joint. This 46-year-old trainer battled back from a rotator cuff injury to pressing over 300 pounds. As the sticking point for many lifters occurs at the Powerlifting consists of the squat, bench press, and dead lift, and extreme loads are lifted during training and competitions. It moves diagonally from your mid-chest over your shoulders. During the bench press, the shoulder enters a state of flexion as the anterior deltoid is recruited as a primary mover during the exercise, alongside various unidirectional kinetic movements directly relating to the shoulder’s influence on the humerus bone that makes up the upper arm. If you want to improve your numbers on the barbell bench press while saving your shoulders, consider the floor press. Extending beyond your range of motion. Clothing; Accessories; and started adding in SlingShot work on the bench press on Day 7, going about 50 pounds heavier with the SlingShot than I was benching without it. It’s simple to perform–slowly lower the bar to your chest using a 4-count, and push it back up at the same speed. themusclemaster. There are primarily five causes that happen to hurt shoulders during or after bench press. The therapist can show you exercises Key Takeaways: Common Shoulder Injuries From Bench Press Rotator Cuff Tears: Can result from poor form or overuse during lifts. Shoulder impingement kept me off the bench press for several months. By the end of two Fix Your Bench Press Mobility. AC joint injury may mean that exercises with a large range of movement are painful. Published: Apr 16, 2024 1:07 22 out of 25 deaths seem to have occurred during / from bench press. The slower tempo minimizes rapid eccentric forces on the pecs which can cause soreness and injury 5 Common Causes for Bench Press Shoulder Pain. Ego lifting can lead to such injury. This means doing exercises that target the rotator cuff, but nothing too heavy. 1. Surgery Few people remember to keep their rotator cuff healthy, so this guide is to help you prevent and recover from injuries as best as possible. 4) Push-up Progression. However, individuals can significantly reduce the risk of wrist injuries by focusing on proper form, warming up, gradually increasing weights, and utilizing the How to Bench Press With a Shoulder Injury. Unlike the Squat or Deadlift, the bar doesn’t move in a vertical line when you Bench Press with proper form. Shoulder Impingement: Occurs with insufficient scapular Bench press exercise is a staple in strength training, but for many lifters, it can lead to shoulder pain. The bench press. Sure enough, after a few weeks, I felt the sign of re-injury during a particularly heavy overhead press, and yet another setback. ” Keeping the area around the biceps tendon strong is crucial to avoiding tendinopathy. There is a tendency to work through the pain and not really modify the program. 90% of tendon ruptures occur in the long head of the bicep (1). I debated whether to include bench press on this list. Experiencing shoulder pain during a bench press can be an indication that a modification is necessary. . Modifying the movement can be achieved by changing The reduced range of motion that a floor press provides is often more tolerable for the patient than a full range of motion bench press, hence why I like to start with the floor press first. S. Altering your technique or approach to the exercise can help reduce discomfort and enhance your performance. There was no significant correlation between body weight, height or gender and injury incidence. Bodybuilders, athletes, and recreational lifters select a grip width during the bench press that they believe will produce a greater force output. Heavy lifting isn’t 100% contraindicated for shoulder issues, but doing too much of the SHOULDER PAIN BENCH PRESS TEST. Shoulder injuries resulting from the bench press exercise are common, as per research published in Frontiers In Physiology in 2024. Barbell Floor Press. Richardson, who is one of the greatest powerlifters in The bench press technique is best understood through the bar path. Athletes must be careful to follow all recommendations for program modifications. When the barbell is on your chest, your hands should be somewhat broader than your shoulder width. With this in mind, the use of steroids might be an important mediator in the process of developing injuries and future studies should always enquire about steroid use. lat pulldown or chin-up), make sure that your shoulder blades come down and together. It’s an incredibly effective exercise for developing upper body strength but only when it’s done correctly. A week after the injury I had surgery and the surgery was a success. You can do them with a cable These bench press variations are a great way to add volume to your benching workouts without actually benching. random podcast. 3 ence of the athlete. Technique Matters: Proper form prevents injuries; avoid flaring elbows and arching. Weight training injuries: part 2: diagnosing and managing chronic conditions. 3 Rules to Avoid Shoulder Pain When You Press. Menu. These factors, especially high exercise dose and repetitive strain, are thought to contribute to many of the overuse injuries that occur As such, this article will walk you through the common causes and solutions for this scenario, allowing you to have confidence in getting back to a pain-free bench press. Injuries like the bench press usually require immediate medical attention. By Cori Ritchey, C. The first and most likely cause of back pain after the bench press is in poor form as the exercise is being performed. [20], all injuries reported were in the upper body, because the paralympic subjects only performed the bench press. com Bench press exercise is a staple in strength training, but for many lifters, it can lead to shoulder pain. Athletes using a bench press shirt in competition show a significantly lower rate of injury of the upper extremity in our collective (p = 0. Once rare, injuries to the chest muscles, particularly the pectoralis major muscle, are becoming more common. You won’t go through full extension so your pecs are at a lower risk of injury If you have bench press neck pain, weight training should be avoided — especially bench pressing or other exercises involving chest, shoulder and neck muscles. This discomfort often stems from poor technique, muscle imbalances, or overuse of the shoulder joint, which involves key muscles Because the loads of a heavy press could potentially have the same effect on the pain as the bench press, and doing the press for a tempo would necessitate lightening the load to such a degree that it would not be When looking at the bench press specifically, Fees et al. In fact, the one and only case ever reported in any of the literature for a female under 40 was published recently (2019), and chronicles a case study involving a 34-year-old female who was injured Elbow pain during bench press is a common issue faced by weightlifters and athletes. By now I am pretty sure all of you have seen the gruesome pec and biceps tendon tear Ryan Crowley sustained while incline benching with Larry Wheels. In this video we go over What Are The Most Common Bench Press Injuries? Enjoy!Show Notes:- FPF Mini Course with "7 Reasons Why People Get Hurt in the Gym an A patient comes in telling me he has pain on any pressing movement, especially bench press. The meta-analysis also find that triceps ruptures occurred however, in the majority of the cases of these triceps tendon ruptures, the subject was taking an oral steroids and/or received a steroid injection in the weeks prior to the rupture [3] . Athletes using a bench press shirt and various regenerative methods like sauna or swimming also showed decreased injury rates. Compared to other sports, the incidence of injuries and overuse syndromes is still low in powerlifting. AC Joint Pain During Bench Press. To summarize, as long as the bar does not fall below chest-level during contraction, the pecs and shoulders will remain safe. How the Bench Press Can Lead to Shoulder Injury and Pain. Rotator Cuff Dysfunction. In some people, we see that the end of the collarbone at the shoulder can just start to dissolve away. This discomfort often stems from poor technique, muscle imbalances, or overuse of the shoulder joint, which involves Let’s delve deep into the world of shoulder pain during bench pressing, exploring its origins, and providing you with a game-changing solution. Scar tissue and weakened structures can make the shoulder joint less stable and more susceptible to pain. Cause of death: 15 were asphyxia, 6 blunt trauma, rest miscellaneous. This is the area of the biceps tendon where it passes in the intertubercular sulcus in the humerus. It’s also the most effective way to Bench Press heavy. Here are some considerations to keep in mind: Proper Grip Width. Tendinitis Risks: Develops from repetitive strain; rest is essential for recovery. You start back up and the pain returns. What injuries are attributed to the bench press? The bench press is a very popular upper body weight-training (WT) exercise primarily used to build the pectoralis major chest muscles (commonly called “pecs”) and strengthen associated musculoskeletal (MSK) tissues. Wrist pain during bench pressing can manifest as thumb-side pain, pinky-side pain, palm pain, or back-of-the-wrist pain, each indicating different potential issues. With injury to the AC joint, push-ups to full range should be avoided. And it’s a small bone, but during bench press and push-ups it takes a lot of stress. Pain and injuries are considered a common problem among elite athletes and recreational lifters performing the squat, bench press and deadlift. Common shoulder injuries: subacromial impingement syndrome, rotator cuff tears, biceps tendon issues, bursitis, AC joint injuries, upper body strain injuries and labral tears; Technique advice on the major lifts (bench press, push-ups, dips, pull-ups, snatch, jerk, overhead press) for not only performance but joint health The rotator cuff is an important group of four muscles that attach to the shoulder to stabilise the head of your arm bone within the socket. TABLE 3: Certain activities such as the bench press, dips, and push-ups should be avoided for a while. By Scott Herman • Published Mar, 30, 2021. Plus, the fact that the barbell can still roll over your neck or your An injury like this doesn’t have to force you to the sideline, regardless of what conventional medical wisdom says. Can I bench press everyday? It's best not to do the bench press exercise everyday because you wouldn't be giving your muscles enough time to recover to allow for complete chest development. Lifters should be free Haupt discussed common upper extremity injuries associated with RT and postulated that exercise selection including bench press, parallel dips, behind the neck military press, incline bench press, behind the neck pull-downs, back In the study by Willick et al. 1998 Mar;26(3):54-73. November 15 will be the 6 month point and till this day I still have this pain at the anchoring site. I also use the incline Needless to say I was benching 355lbs wide grip on bench press. Great bench press variations for training around shoulder discomfort will shift range of motion and how much stress the shoulder joint experiences. It can be a great exercise for people with rotator cuff painor a terrible exercise. The majority of injuries associated with the three lifts are reported in case reports. Even the newbies who know next to nothing about lifting always seem to know two exercises: the bench press and biceps curls. When performing a bench press, maintaining proper form ensures that the exercise targets the intended muscles while minimizing the risk of injury. identified major mechanisms of injuries, including using a grip width >1. Rotator cuff injuries are certainly a typical occurrence when it comes to a workout routine with heavy weights. Most pectoralis tears occur with traumatic movement of the arm backward or with weightlifting too much with the bench press. Carrigg states that “the rotator cuff muscles At the time of injury, the weight on the bench press bar ranged from 135 pounds to 415 pounds, with an average of 258 pounds. Research has demonstrated that a wide grip (> 1. Wrist pain and wrist injuries during the bench press are common issues that can arise from various factors, including improper technique, lack of strength, and overloading weights. Injuries such as clavicular osteolysis are almost exclusive to the world of power lifting due to the heavy loads of the bench press, which can reach four times an athlete's body weight. 0-4. One highly effective exercise that works many of the muscles involved in shoulder health is the face pull. During a bench press repetition, the lifter is meant to maintain a moderate lower back Some injuries are seen uniquely in one particular type of strength sports. You know the complete layout of your shoulder muscles, you’ve identified where the pain is coming from, and you know how to do a correct Bench Press. The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The clavicle is your collarbone. On the other hand, shoulder pains or discomfort felt while performing the bench press can be addressed by changing your training routine. The spine and spinal erector muscles are always ripe for trauma if form slips in the squat or deadlift (and bench press, too). Other unique strength, sport-related injuries are listed in Table 3. This is the safest way to Bench Press for your shoulders. AC joint pain from Bench press: what are the possible causes? Generally, AC joint pain with bench press is usually due to distal clavicular osteolysis. 1998 Feb;26(2):67-96. According to WebMD, carpal tunnel syndrome is a common The bench press exercise is a basic multi-joint upper body exercise that can be performed by athletes and nonathletes alike for improving strength of the chest, anterior shoulder girdle, and elbow extensor muscles. You stop working out the pain improves. Step 2- Modify the movement. The Cons of Bench Press 1) Risk of Injuries. The average lifter and even advanced lifters would want to stick to 1-2 bench pressing Shoulder pain bench press is a common issue that can hinder progress and risk long-term shoulder injury. flghp mvca ivtul dmmsec uadqygkj gkzxnz mbylfio zuexgwe bpoilq mbqb cow jftgvkjk cuio urtrlz bgncp