STOP Shoulder Pain with Bench Pressing INSTANTLY
Rumor has it is that Monday's are National Bench Pressing Day!
Seriously though, everyone likes to bench press at the gyms on Monday's for whatever reason. One thing that I can tell you is that if you have bench pressed for any period of time you will have experienced pain in the front of your shoulder!
Lifters will go on for years with discomfort in the front of their shoulder and just try to "push through the discomfort".
Likewise, many times they will have actually tried to rest for a couple weeks or did a few rehab related exercises but when they return to bench pressing the pain always seems to return. As a result, they just live with a low level discomfort in the front of their shoulder all the time and it will vary from mild to significant in intensity...
Which is unfortunate, because often times the solution is simple!
In fact, I make this adjustment all the time with people who come and seek treatment from me either online or in person. In the majority of cases, if the above story sounds like you then the solution I outline for you in the video below could potentially resolve your problem INSTANTANEOUSLY!
If you are a clinician, athlete, weekend warrior, or active individual looking for a better solution to training pain free, we have your solution!
In the upper menu bar there is a list of workouts you can have access to for being a member of sports rehab expert. We add a new workout MONTHLY and it costs less than .25 cents a day to become a member!!
Here is the newest workout we just added to the members area:
A big reason why this technique is so effective is that it creates the following environment for the shoulder:
1) Posterior tilt and retract the scap from the start - creates more space in the glenoid for the humerus as the shoulder extends.
2) Pulling the weight DOWN will help engage the rotator cuff muscles more to help keep the ball centered in the socket. It will also help retract the humerus as the shoulder extends. As the shoulder extends, the natural tendency is for the humerus to roll forward. Which can place a lot of stress on the anterior or structures in the front of the shoulder. By facilitating a retraction based pull on the way down, you will delay when the shoulder starts to roll forward. This can often reduce pain when someone reaches the bottom position of a bench press (especially with dumbbells because the range of motion the shoulder extends is greater than with a barbell).
Sure eccentric lowering from a bench press is a great way to build strength, however many people struggle with control of their shoulder and position of the shoulder. Competency of the shoulder position needs to be established 1st before trying to load heavy eccentrically. Furthermore, if the shoulder symptoms are already sensitive due to workload volumes. This subtle adjustment is a nice way to mitigate some of that sensitivity.