Felt like you were gaining strength in the weight room and progressing well until one day you can’t even bench press without pain. Leaving you feeling as if you’ve hit a brick wall with your training. In this blog, we will discuss why you are having pain with bench pressing and how you can help correct the problem and get back to bench pressing.
How does the bench press affect my shoulder?
The bench press is a movement used to help strengthen and build size throughout the pecs and is assisted by the use of the tricep muscles. The pectorals the main mover of the bench press attaches at the midline of the chest near the sternum and originate on the humerus near the rotator cuff. Due to the muscle attachment on the humerus, bench press movement relies heavily on the stability of the rotator cuff to help stabilize the arm during movement. Damage to the rotator cuff during a heavy lift can result in muscle strain, tear, or damage to the labrum.
What did I injury during my bench press
There are 3 common shoulder injuries that can happen as a result of bench pressing, Rotator cuff tear/irritation, AC joint Injury, and Labrum tear/irritation
Rotator Cuff tear- pain is present at the top of the shoulder or near the front, usually report pain with sleep, a dull ache, or difficulty raising the arm overhead.
Labrum Irritation- Deep pain, loss of range of motion, usually complaints of clicking, popping or catching,
AC joint injury- AC joint stands for Acromioclacical Joint, the joint which is responsible for connecting the shoulder to the clavicle/rest of the body. Most painful during extending the arms back along with a feeling of instability.
How to heal your bench press pain
Following an injury, it is a good idea to take a few days off to manage the symptoms and use ice and NSAIDs to manage pain and the inflammatory response of the shoulder. Following a reduction, a pain gradual stretching of the shoulder by a physical therapist or self-administered stretching is a good idea to help improve the loss of range of motion present. Building strength throughout the rotator cuff and serratus anterior should be the next phase to help challenge the stability of the arm during overhead movements. Following a low load of weight gradually increase the weight to return to your desired outcome. Physical therapy is a great non-surgical option that allows you to create an individualized plan that will return you back to what you love.
