Paused Bench Concern

[kirbym13]

Recently, to help with the sticking point at the bottom of my bench, I have replaced all my bench sets with paused bench. However, one of my friends mentioned that he had done the same, but he believes he sustained a shoulder injury by solely doing paused bench. Granted, he's benching a lot more than me, but should I still be concerned about shoulder health?

[TINutrition]

Recently, to help with the sticking point at the bottom of my bench, I have replaced all my bench sets with paused bench. However, one of my friends mentioned that he had done the same, but he believes he sustained a shoulder injury by solely doing paused bench. Granted, he's benching a lot more than me, but should I still be concerned about shoulder health?

he probably got a shoulder injury because his back wasnt set and he had **** form. If your form is fine, and your benching right then you shouldnt worry.

[Smolovicus]

I was dealing with more and more shoulder irritation benching before switching to paused pressing. Your buddy was probably just benching with garbage form, srs. He might not be doing any pulling/back work to balance the shoulder girdle, as well.

[Norse1308]

When you pause it's easy to let your shoulders flare and "relax" a little at the bottom, which is just asking to tweak your shoulder. But, again, years and years of lifting can eventually wear down a joint that's not supposed to be weightbearing (shoulder) so hard to say in his case. Just focus on good form and make sure you keep tension in your triceps and lats, keeping them pinched/tight.

[untranslatedZA]

Tore a rotator cuff after benxing 2.5kgs over my max, think my form is pretty good, check progress pics....... previous rotator cuff injury was in the other shoulder. Sucks.... kinda on topic, how to rehab a rotator cuff injury ;] ... trying to use chest press machine for sets of 20 reps to get blood pumping there, but still feked 1 months later

[jtteg_X]

the only time I do heavy pauses is coming close to the meet date. never had a serious permanent shoulder injury. twice, I tweaked my left shoulder but ice and advil got rid of it after 3 days.

[Iceman1800]

If its a concern, just pause the first rep of each set.

[runtocatch]

When you pause it's easy to let your shoulders flare and "relax" a little at the bottom, which is just asking to tweak your shoulder. But, again, years and years of lifting can eventually wear down a joint that's not supposed to be weightbearing (shoulder) so hard to say in his case. Just focus on good form and make sure you keep tension in your triceps and lats, keeping them pinched/tight.

Good post.

[stenzinator]

Tore a rotator cuff after benxing 2.5kgs over my max, think my form is pretty good, check progress pics....... previous rotator cuff injury was in the other shoulder. Sucks.... kinda on topic, how to rehab a rotator cuff injury ;] ... trying to use chest press machine for sets of 20 reps to get blood pumping there, but still feked 1 months later

man i have tendonitis. havent benched or done any pressing for 8 weeks. im ready to murder someone. at least my squats are going up i guess.

[kirbym13]

When you pause it's easy to let your shoulders flare and "relax" a little at the bottom, which is just asking to tweak your shoulder. But, again, years and years of lifting can eventually wear down a joint that's not supposed to be weightbearing (shoulder) so hard to say in his case. Just focus on good form and make sure you keep tension in your triceps and lats, keeping them pinched/tight.

Yea, I noticed that I do that, but i've focused on eliminating the flaring. Even though paused bench feels harder on my shoulders, the pain never lasts past the session, but when I did touch and go, it would always last for a few days.

[nsurdis]

the key to paused benching to stay tight at the bottom. think of it not as a pause, but rather a hold.

[kingscross]

Benching or paused benching is not inherently dangerous if done with correct technique. You have to pause your bench in a meet so every powerlifter would have shoulder issues. Squeezing your shoulder-blades together when benching and do shoulder dislocates/shoulder rehab exercises.