Please Scroll Down to See Forums Below Hello everyone. I've been having some pain in both shoulders when I do flat barbell bench presses. It only hurts when my shoulders go deeper and I go past the 90 degree and touch the bar to my chest. Should I use a towel on my chest and not go as deep? I really don't want any shoulder issues down the road.
Bench press - shoulder pain
- Thread starter havenlock
- Start date
cwc73
New member
Mine do this periodically, but I usually don't feel it until after a set--sometimes during though. First thing, start working your rear deltoid more (unless you already do extensively). I'll tell you how I warm up for bench press:
1.First I do one set of 135 for usually 5 reps: this is nice and slow and easy for me. Adjust for your strength/weight.
2. Go to the bands and do "light" sets of interior/exterior rotator work. This just warms them up.
3. I just started doing about 10 push ups after the band work.
4. Start with warm up sets working up to working weight. My warm up sets are usually 2-3 reps. The reps drop to 1 when getting close. I usually jump about 25-40 lbs each set. This keeps you from wearing out, but it lets you fire up the CNS.
Keep in mind that this works for ME. It might not be perfect for you. Also, the bench press is my first upper bdy movement, so I'm usually cold. That is why I warm up the shoulders so much. I hope this helps you. And like I said, WORK THE REAR DELTS!
1.First I do one set of 135 for usually 5 reps: this is nice and slow and easy for me. Adjust for your strength/weight.
2. Go to the bands and do "light" sets of interior/exterior rotator work. This just warms them up.
3. I just started doing about 10 push ups after the band work.
4. Start with warm up sets working up to working weight. My warm up sets are usually 2-3 reps. The reps drop to 1 when getting close. I usually jump about 25-40 lbs each set. This keeps you from wearing out, but it lets you fire up the CNS.
Keep in mind that this works for ME. It might not be perfect for you. Also, the bench press is my first upper bdy movement, so I'm usually cold. That is why I warm up the shoulders so much. I hope this helps you. And like I said, WORK THE REAR DELTS!
Great response. Thanks very much.
I usually do a lilttle band work and also do work with the 5 lb dumbells to work the cuffs. I don't hit the rear delts enough though. Any suggested exercises. I do reverse cable crossovers for them.. but any other exercise suggestions would be appreciated.
Thanks again
I usually do a lilttle band work and also do work with the 5 lb dumbells to work the cuffs. I don't hit the rear delts enough though. Any suggested exercises. I do reverse cable crossovers for them.. but any other exercise suggestions would be appreciated.
Thanks again
NorgePrecision
New member
Before you stray away from the bench press I would try widening your grip a little bit. It seemed to put less stress on the shoulders for me.
NorgePrecision
New member
Well, I went further down below parellel when my grip was closer. It makes much less of an angle with the elbows with the wider grip. I'm talking wide grip, like barely past 90 degrees between the forearms and biceps.
The solution.
The pain you get from the shoulder area is derived from the weak link of the rear delt body part. The true solution is not to give up bench pressing (which is a key compound movement for developing size and strength), but to incorporate rear delt lifts to strengthen the link.
You will notice a BIG boost in benching once your rear delts get bigger and stronger, furthermore having great rear delts make your shoulders look bigger and stops that rounded shoulder look.
Cheers
The pain you get from the shoulder area is derived from the weak link of the rear delt body part. The true solution is not to give up bench pressing (which is a key compound movement for developing size and strength), but to incorporate rear delt lifts to strengthen the link.
You will notice a BIG boost in benching once your rear delts get bigger and stronger, furthermore having great rear delts make your shoulders look bigger and stops that rounded shoulder look.
Cheers
Ozz2001
New member
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.....havenlock said:
Rear delt workout
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.
ScottK345 said:
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.
Ozz2001 said:
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.
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