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  1. #1
    Registered User TDWorkouts's Avatar
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    Why does the Bench Press hurt me?

    This is not an individual issue. A lot of people go through this. In fact, I'd argue almost every gym-goer has experienced shoulder pain when bench pressing. We must remember that there are no bony articulations in the scapulothoracic region. Hence, the body through evolutionary adaptation has sacrificed a stable joint for a more mobile joint. This allows us to circumduct, abduct, adduct, protract, retract, anteriorly and posteriorly tilt, flex, extend, etc. our scapula, and move our arm in multi-directional and multi-planar directions.

    But, there are ways we can increase our scapula bracing in order to stabilise the humeral head in the glenoid fossa. A technique referred to as "packing the AC joint" is where you draw the shoulder blades down and squeeze them together. This increases tension in the latissimus dorsi, rhomboids, low trap, and other synergistic muscles required for scapula retraction and downward rotation of the scapula. Also breathing and core bracing techniques should be strongly enforced in not only the bench press. If these strategies assist in not only stabilising your joints but also relieving your pain then your pain stems from a lack of appropriate bracing measures.

    Most shoulder pain pathologies have a symptomatic weakness of the Rotator Cuff musculature (teres minor, infraspinatus, supraspinatus, subscapularis). In particular, muscles that are responsible for the upward and external rotation of the scapula. One of the most common weak muscle groups in shoulder pathologies is the serratus anterior. This muscle group is responsible for protraction of the scapula and is also involved in upward rotation of the scapula. This muscle group is especially important for the apex of the movement in the bench press where you press the weight up. Due to your back being implanted on the bench, it can limit scapula movement; so an arched back may be beneficial for your lifting mechanics.

    Another important thing to consider when questioning your shoulder pain is the location of the impingement. Different localised pain sites require different apprehensive measures. It's all a process of elimination a health professional should be able to help you out through. I hope this brings to light how intricate the symptom-addressing process must be in order to allow for renewed strength and mobility to be restored.

    Generally speaking, rotator cuff weakness, coracoid pain, and serratus anterior weakness signpost shoulder instability causing scapula dyskinesia. Insufficient strengthening of the rotator cuff and other posterior musculature allows for a more anterior sitting position of the humerus due to its comparative weakness in drawing the shoulders into a more neutral position with increased upward rotation of the scapula. This unnatural scapula and humeral resting position cause the humerus to clash with other anterior structures due to the tightness that is formed in the pectoralis minor or short head of the biceps. Now that you have been equipped with basic knowledge of the pathomechanics of the scapula please remember that this is not a one size fits all approach. If this impingement is causing you to be restricted in not only your training but also your day-to-day activities; then you should outsource a trainer and a physiotherapist to guide you through the rehabilitative process.
    Last edited by TDWorkouts; 01-01-2023 at 06:03 PM.
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  2. #2
    Banned manjeet4413's Avatar
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    Well, there are various reasons why bench press creat pain. Firstly, most people do not know how to use it and due to this, they face a lot of pain after doing it the wrong way. Secondly, they use more weight than their capacity .
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    Physiotherapist Fresch's Avatar
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    1. The diagnosis of impingement is rarely used now as many shoulders demonstrate impingement as part of thier normal movement and are totally symptom free.
    2. Scapula dyskinesia and shoulder pain are poorly correlated.
    3. Why would you want to retract your scapula when you are performing a movement that requires scapula protraction?
    4. Pain is not an indicator of shoulder instability
    The science is out there!
    www.thegymphysio.com.au
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    The Common Mistakes are Loss of tension during the movement, Failing Lockout & Other reasons are you may experience shoulder pain due to your posture with the bench press.

    Tips To Eliminate Pain During the Bench Press
    >Try the Low Incline Bench Press
    >Increase Your Overhead Pressing Volume
    >Perform Posterior Shoulder Soft-Tissue Work
    >Keep Your Shoulder Blades Retracted.
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