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Why Do I Feel Bench Press in My Shoulders?

Benching has always been a chest exercise, but somehow, I felt it more in my shoulders. This confusion led me to examine the biomechanics of the move and its common form mistakes.

When properly performed, the bench press primarily engages the pectoralis major, triceps, and anterior deltoids. However, when there’s an imbalance in strength or limitations in mobility, it can cause excessive involvement of the shoulders, resulting in discomfort or even injury.

Shoulder Pain in Bench Press

The shoulder joint is a complex structure involving multiple muscles and bones. Excessive stress on the shoulder muscles, tendons, or ligaments during bench press can lead to pain. Some common causes include:

• Weak rotator cuff muscles: These muscles stabilize the shoulder joint and prevent excessive movement. Weak rotator cuff muscles can make the shoulder more susceptible to injury during bench press.
• Limited shoulder mobility: Tightness in the chest muscles or shoulders can restrict your range of motion, leading to improper form and increased stress on the shoulder joint.
• Improper grip width: The width of your grip affects the range of motion and muscle activation. Too narrow or too wide a grip can put excessive stress on the shoulders.
• Incorrect bar path: The bar should follow a slightly arched path over the chest. Deviating from this path can shift the stress from the chest to the shoulders.

Tips to Prevent Shoulder Pain in Bench Press

To avoid shoulder pain while bench pressing, follow these tips:

• Strengthen your rotator cuff muscles: Incorporate exercises like external and internal rotations, and shoulder squeezes into your routine.
• Improve shoulder mobility: Engage in exercises that stretch the chest muscles and enhance shoulder mobility, such as shoulder circles, arm swings, and doorway stretches.
• Use a proper grip width: The ideal grip width is slightly wider than shoulder-width, allowing for a full range of motion while maintaining shoulder stability.
• Maintain a correct bar path: Keep the bar over your mid-chest and lower it towards your lower chest, following a slightly arched path.
• Engage your core and glutes: A strong core and glutes help stabilize your entire body during the bench press, reducing stress on the shoulders.

FAQs

Q: Can I bench press if I have shoulder pain?

A: It’s best to consult a medical professional before bench pressing with shoulder pain. They can diagnose the underlying cause and recommend appropriate treatment.

Q: Is it normal to feel some discomfort in the shoulders after bench pressing?

A: Mild soreness in the shoulders after bench pressing can be normal, but persistent pain or discomfort requires attention. Seek professional advice to rule out any underlying issues.

Conclusion

Understanding why you feel the bench press in your shoulders is crucial for addressing the underlying cause. By strengthening the rotator cuff muscles, improving shoulder mobility, using proper form, and consulting with experts when necessary, you can prevent shoulder pain and enjoy the benefits of bench pressing safely.

Are you interested in learning more about the bench press? Let me know in the comments below!

Image: mybodyweightexercises.com

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