My shoulders hirt A LOT when i bench

[BEhave]

whenever i bench, my shoulders aare really the only place where i feel pain. i feel my chest is getting worked too, but no nearly as much. whenever my shoulders give out when benching, that weight aint comin off my chest.

im wonderin if it might be my grip and which grip i should switch to to have my chest worked more or to even everything out for the best way for me to bench. im 6'0 so i got pretty long arms.

my delts have been growing pretty well but my chest has remained the same for months it seems now

[Ben76]

Usually bringing my hands in a bit helps, plus more of an arch. I've been using a decent arch for a few years now, when i first started I was flat backed and I felt a lot more shoulders when I touched. I just recently changed my grip from index on rings to pinkies just inside rings and that helped to. Just try out different techniques.

[Darracq]

I am 6 foot with long arms also, i use middle finger on rings at max, You need to tuck your elbows also, since i started doing that shoulders feel much better also ice your shoulders after you bench every time.

[LockOut]

Well there are several things to consider...first off if you are a PL you are not training your chest, you are training your bench press..chest developement is meaningless...Infact your chest is one of the least used muscles in a PL style bench press. second I would say move your grip in ofcourse. Third you need a hand out...Delts are weak and taking heavy weight out of the rack by yourself is never a good Idea..I bench 530lbs at 196 and take a hand out with 185lbs even, saves the delts.

Learn to stay tight bring the weight down a little lower with elbows in..this all relieves pressure on the delts.

[HessianWarrior]

I put my pinky fingers on the rings of the bar and I am 6'3'' with long arms. I do not feel any pressure on my shoulders what so ever. like everyone else said try bringing your grip in to see how that works for you.

[BEhave]

thx guys. i'll try it

[theduffman]

Originally Posted by BEhave

thx guys. i'll try it

You seem pretty lean which also might exacerbate shoulder pain - Whenever I cut down for my last meet my shoulders hurt liek **** when I was benching but now that I've gained some weight they don't normally hurt near as bad cause I've got some fluid and fat on me

[BEhave]

cool thx