The almighty bench press.

I would like to preface this post by saying I neglected my shoulder problems too long and caused irreversible damage and I’m paying for it now. Thus, I’ve made it one of my missions to become one of the most knowledgeable doctors on non-surgical treatment of the shoulder. If you read anything that is incorrect please let me know. I hope this information will enlighten you.

Why the shoulder pain?

First, there is a huge list of reasons why your shoulder is hurting while bench pressing, too many to list. However, I will discuss a few potential causes. The forced horizontal adduction of the bench press puts an abnormally large load on the acromioclavicular joint (AC joint) causing pain. The AC amplifies the range of motion of the humerus yet lacks structural support. Another reason for frequent injury. Excessive weight also causes the glenohumeral (GH) joint to become a weight-bearing joint. These forces can lead to premature degeneration of the shoulder complex. The bench also pins down your shoulder blades. You’ve seen the guy benching with his rear in the air, not so good. This places excessive stress to their thoracic spine, possibly exacerbating or creating back pain, and immobilizing the scapulothoracic complex. Fluid scapular motion and a strong rotator cuff are key to a healthy shoulder. So what happens if your shoulder blades can’t work in harmony with the rest of your arm? Excessive motion about the AC and GH joint, leading to pain and/or instability.

More on the rotator cuff.

Many gym junkies rip out 30 minutes on the bench and go home, neglecting the rotator cuff (RTC). You could quit benching for two weeks, strengthen the RTCs and see an increase in your max. The RTC is vital for shoulder stability and strength. The rotator cuff is a set of four muscles; the supraspinatus, infraspinatus, teres minor and subscapularis. Most people have no idea what the rotator cuff actually is, so you’re ahead of the game. A few sources indicate that your RTC strength should be 9.8% of your one rep bench max. Not sure how much validation there is behind that number but its worth mentioning.

Fixing the pain.

I give props to everyone in the gym, but some of the routines I see are only contributing to bad shoulders. There are plenty of great RTC strengthening programs/exercises, but if you really want to fix your shoulder consult with a sports doctor. Remember I mentioned the huge list of possible reasons why your shoulder hurts? They’ve memorized it and know it. Each person is different, that is why it’s key to have a thorough evaluation to identify any pathologies, muscle weaknesses and supply a comprehensive strengthening package. A doctor certified in Active Release Technique (ART) is the best route to go. Almost every profession sports team in the U.S. has an ART doctor. No idea what this is? Watch the video below. Or visit this link: http://www.activerelease.com/

Conclusions.
I’m not saying everyone should skip the bench, but if you keep hurting yourself doing it stop and fix the problem. Strengthen your RTCs, try free weights if its pain free and if you can afford it, get an ART and/or a sports medicine doc to evaluate you. Lastly educate yourself, I highly suggest the Buchberger-12 it’s a Rotator cuff and Scapular Strengthening Program designed by Dale Buchberger D.C., P.T. and CSCS.

Other exercises to consider limiting or cutting out of your program:
1. Lat pull downs behind the neck.
2. Military press.
3. Upright rows.
4. Empty can exercises.


*Don’t hurt yourself, consult with your doctor to see what you should and shouldn’t be doing.