Shoulder Pain while Bench Pressing

May 17, 2012No comments

Bench pressing is a common form of workout that can exercise your arm, chest, and your shoulder muscles. This is a one of the most popular form of exercise found in many gyms. However, bench pressing is more likely to cause a certain injury thus it can keep a person out of the gym for long periods of time. After bench pressing, there are three muscles which can be in fatigue and tight, thus leading to discomfort. The shoulder pain is one of the typical side effects of doing this exercise, and can indicate an injury such as muscle strain.

What Causes Shoulder Pain while Bench Pressing?

bench press shoulder pain

This type of shoulder pain is not really uncommon. A lot of individuals experience this kind of pain and discomfort, especially when they have performed bench pressing. Flat bench pressing actually puts a lot of stress on a person’s deltoids joint. This form of exercise can also cause shoulder pain or make them hurt and it is mainly because of the bench itself. Most benches restrict the movement of the shoulder blades thus artificially exaggerating the movement of the main shoulder joint. Although there are benches which are quite narrow, the individual will still find it hard since they will then have a higher risk of falling off sideways during the exercise.

The shoulder pain is also most likely due to the strain to the rotator cuff region. The rotator cuff comprises of four muscles which connect to the shoulder joint via tendons. When a person experiences pain during bench pressing, his or her tendons get burdened with more pressure than it is able to handle, or one of the tendons becomes frayed as it makes contact with the humerus bone of the upper arm.

How To Avoid Bench Press Pain

As mentioned above, the rotator cuff is a group of four muscles which are extremley prone to injury and they are responsible for keeping the shoulder joint stable. These four muscles are:

* Subscapilaris

* Infraspinatus

* Supraspinatus

* Teres minor

The most commonly injured rotator cuff muscle during a bench press exercise is the infraspinatus. In order to avoid injuring this muscle, there are two distinct movements that can successfully strengthen it which are: rowing motions and external rotation.

To prevent this type of shoulder pain, it is best not to skip any of your back exercises. You must also do regular rotation exercises and make it a part of your weight lifting workout regime.

However, if you start to suffer shoulder pain when using the bench press, you must remember to stop performing the bench press immediately. It will only lead to further complications if you aggravate your injury. It is also essential to see a doctor or a physiotherapist for a professional diagnosis. The physiotherapist can diagnose your condition and he or she can suggest a rehabilitation plan if needed. It is best to trust a professional since they are qualified to fix your shoulder injury. Self-medicating and self-diagnosis will only lead to long-term, chronic and acute shoulder pain which will restrict your movements and not just a bench press.