9 Mistakes Why Bench Press Hurts Shoulder
- Incorrect form and technique
Shoulder pain while bench pressing often happens because of how we exercise. Getting the form and technique right is essential to prevent discomfort and injuries. Many people arch their backs too much, causing their shoulders to roll forward and become unstable. This puts a lot of pressure on the shoulders and leads to pain. Also, flaring the elbows too far during descent can worsen shoulder pain.
- Lack of Warm-up and Mobility Exercises
Many people are in the gym. Neglecting a proper warm-up routine before heavy lifting can cause shoulder pain. Warm-up exercises prepare the shoulders for intense workouts by increasing blood flow, flexibility, and joint range of motion. Skipping warm-ups exposes the shoulders to strain and injury.
- Overtraining and Frequency
Overtraining or performing the bench press too frequently When shoulder muscles are stressed beyond their capacity without adequate rest, they become fatigued, leading to inflammation and pain. Additionally, imbalanced training and poor form can exacerbate the issue. Without adequate rest, you may experience shoulder pain and injuries.
- Weak Rotator Cuffs
The rotator cuffs are a group of four muscles and their tendons in the shoulder that stabilize the joint and enable arm movements. The rotator belt anatomy balances the accepted collective during the bank press. If these muscles are weak, shoulder pain increases.
- Incorrect Grip Width
Incorrect grip width on the bench press can cause shoulder pain due to increased stress on the shoulder joint and improper muscle activation. When the grip is too narrow or too wide, it alters the exercise’s mechanics, leading to inefficient muscle engagement and excessive strain on the shoulders.
- Overloading the Barbell
Overloading the barbell with excessive weight during the bench press can cause shoulder pain. The added strain on the shoulder joints compromised stability, and poor form due to the heavy load contributed to discomfort and potential injuries.
- Pre-existing injuries
Previously unresolved shoulder issues may flare up as a result of exercise strain. Repetitive motions and added weight may make weakened areas more painful. Seeking expert advice is vital. Modify the technique or explore alternative exercises for a pain-free workout.
- Inadequate Shoulder Mobility
The culprit likely lurks in the shadows: inadequate shoulder mobility. It refers to the limited range of motion in your shoulder joint, which may adversely affect your bench press performance, when your shoulders lack the necessary mobility, the pressure and stress placed on the joint during exercise increase, leading to discomfort and potential injury. But fear not! By incorporating specific shoulder mobility exercises into your warm-up routine, you can effectively address this issue and pave the way for a pain-free bench press experience.
- Failure to Listen to Your Body
Ignoring pain and pushing through discomfort is never a good idea, which increases pressure on the shoulder joints. Improving shoulder mobility through targeted exercises and stretches can alleviate pain and enhance bench press performance.
