Bench press - shoulder pain

[bignate73]

work your external rotators
take the bar lower on your torso(top of abdomen to below the nipple line)
dont flare your elbows,tuck your elbows in and keep them under your wrists.
oh and...work your external rotators

 

[ScottK345]

I have the same problem occasionally with my shoulder when i bench too, what exercizes would you reccomend to work the rear delts?

 

[HAPPYKC]

Rear delt workout

I have the same problem occasionally with my shoulder when i bench too, what exercizes would you reccomend to work the rear delts?

The best would be the bent over dumbell lift.
There are two versions:
1) The first is a sitted version and it goes like this:
(a) Sit down on the end of a bench facing outward;
(b) grab two dumbells and hold them on your sides;
(c) Bend your torso down near your knees;
(d) lift both dumbells up using your shoulders similar to a lateral dumbell lift.

2) The second is a single dumbell version:
(a) get into position on a bench similar to a one armed dumbell row;
(b) your back is parallel to the bench;
(c) make sure your back is not arched;
(d) grab a single dumbell;
(e) swing the dumbell up keeping your arm as straight as possible;
(f) while doing so focus the movement on your shoulders.

Whichever movement you choose do not be surprised at the weak weight you start off with, keep in mind that it is a smaller body part than most.
In time you could be doing as much as 100 pounds + dumbells.

As for whether to do it on a shoulder or back day, I prefer putting it on your back day but some prefer to do it on shoulder day instead.

 

[havenlock]

How much weight are we talking about when this happens?How many days apart are you doing bench and shoulders? Could it be overtraining? all these questions are importanted to really get a good answer on what might be going on..Most shoulder pain comes from incline or shoulder exercise's...But i have had pain on flat bench in shoulder after i get to about 275 and the bar comes down to far up my chest...But its hard to pinpoint your problem with out some added info.....

Wow great replies everyone. So much helpful information.

I do my chest workouts on mondays and it usually happens on anyting other than my warmup set. (i.e. 200lbs + )

My shoulder workouts are on Wednesdays and should probably have a few more rear delt movements in them. I generally do a seated military press, some paint cans, shrugs and reverse cable pulls. I will start focusing more on the rear delts.