How to Bench Press with Shoulder Pain
Bench pressing is one of the most popular exercises in the gym, but it can also be one of the most challenging if you’re dealing with shoulder pain. Shoulder pain can be caused by a variety of factors, including poor form, overuse, or injury. Regardless of the cause, it’s important to address the pain and find a way to continue your workout routine safely. In this article, we’ll discuss how to bench press with shoulder pain, providing you with tips and techniques to help you stay pain-free and continue building strength.
1. Warm-Up Properly
Before you start your bench press workout, it’s crucial to warm up properly. A good warm-up can help increase blood flow to your shoulders, reduce stiffness, and prepare your muscles for the demands of the exercise. Begin with a light cardio activity, such as jogging or cycling, for about 5-10 minutes. Then, focus on shoulder-specific exercises, like shoulder rolls, arm circles, and lateral raises, to increase mobility and flexibility.
2. Adjust Your Grip Width
One of the most common causes of shoulder pain during bench pressing is gripping the bar too wide. This can put excessive strain on your shoulders and lead to discomfort. To reduce the stress on your shoulders, try adjusting your grip width. A narrower grip can help shift the focus of the exercise from your shoulders to your chest and triceps. Experiment with different grip widths to find the most comfortable and pain-free position for you.
3. Use a Partial Range of Motion
If you’re experiencing shoulder pain, it may be helpful to perform the bench press with a partial range of motion. This means starting with the barbell at a higher position and pressing it only partway down before bringing it back up. By limiting the range of motion, you can reduce the stress on your shoulders and still target the chest and triceps effectively. As your shoulder pain improves, gradually increase the range of motion to return to a full bench press.
4. Focus on Proper Form
Maintaining proper form is essential when bench pressing with shoulder pain. Pay close attention to the following tips:
– Keep your feet flat on the ground and your shoulders retracted throughout the entire movement.
– Avoid locking out your elbows at the top of the press, as this can place unnecessary stress on your shoulders.
– Squeeze your chest at the top of the press to activate the chest muscles and reduce strain on the shoulders.
– Breathe out as you press the barbell up and breathe in as you lower it back down.
5. Consider Using Supportive Equipment
If your shoulder pain persists, you may want to consider using supportive equipment during your bench press workout. Devices like the bench press shirt or a lifting belt can help stabilize your upper body and reduce the strain on your shoulders. However, make sure to consult with a fitness professional before using any supportive equipment to ensure it’s appropriate for your specific situation.
6. Rest and Recovery
Finally, don’t underestimate the importance of rest and recovery. If you’re experiencing shoulder pain, give yourself adequate time to rest and recover between workouts. Incorporate active recovery techniques, such as stretching, foam rolling, and light cardio, to help alleviate pain and reduce the risk of injury.
By following these tips and techniques, you can bench press with shoulder pain while minimizing discomfort and reducing the risk of further injury. Remember to listen to your body and consult with a fitness professional if you have any concerns or questions. With the right approach, you can continue building strength and staying on track with your fitness goals.
