Shoulder pain during bench pressing can be frustrating and concerning. Here are a few common reasons for the pain and some tips to address them:
Improper Form: Make sure your shoulder blades are retracted and depressed, and that your elbows are at about a 45-degree angle from your body. Avoid flaring your elbows too much.
Warm-Up: Ensure you’re warming up properly before lifting. This includes dynamic stretches and lighter sets to prepare your shoulders for the heavier loads.
Shoulder Mobility: Poor shoulder mobility can lead to pain. Incorporate exercises to improve shoulder flexibility and strength, such as band pull-aparts and shoulder dislocates.
Muscle Imbalances: Imbalances between your chest, shoulders, and back muscles can contribute to pain. Strengthen your upper back and rotator cuff muscles to support your shoulders better.
Overuse or Overload: Ensure you’re not lifting too heavy too soon. Gradually increase the weight and give your shoulders adequate rest between workouts.
Bench Position: The angle of the bench can also affect shoulder stress. Try adjusting the bench to different angles (flat, incline, decline) and see if one position is more comfortable.
Injury: If the pain persists or worsens, it might be a sign of a more serious issue, such as a rotator cuff injury or impingement syndrome. In this case, it's important to consult with a healthcare professional.
It’s crucial to listen to your body and not push through significant pain. If you’re unsure about your form or experiencing persistent pain, working with a physical therapist or a qualified trainer can be beneficial.
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