he bench press It’s one of the best pushing exercises out there, but it can also be particularly damaging. We explain below how to avoid injuries and pain when practicing it.
Why can the bench press be problematic?
The shoulder is usually the most affected part when performing this exercise. Does this mean that it is normal and natural for it to hurt? No. In fact, this is an indication that there is something you are not doing correctly.
Now, it is true that this type of press can be especially harmful. There are many reasons: the weight load that can be donethe difficulty of the technique or an incorrect approach within the weekly routine.
We are going to try, now, to see some aspects that will be key to understanding the origin of this pain and how to avoid it.
What causes pain in the bench press?
If your shoulder hurts when you push the weight, it is very likely that the pain is coming from the subclavius ​​muscle. It is a small muscle, attached to the clavicle, which also has a small activation, and whose pain can extend to the shoulder. A decompensation in this area can cause pain in other parts.
Well, the main problem is its elongation. That is, it does not have enough flexibility how to do the movement correctly. It may also be due to problems in the rotator cuff, a specific shoulder problem. In any case, the origin of pain can always be multifactorial.
Thus, the most common pain comes from these two causes. But don’t worry, we are going to explain it to you below. How can you avoid them?.
A correct preparation
As it is a multi-joint exercise that is generally particularly demanding, it is more than necessary that you warm up correctly. This includes:
- Shoulder mobility. Exercise rotations and flexibility to expand the range of motion and, in this way, avoid pain.
- A little conditioning with elastic bands.. Very specific for shoulder. This way, you can exercise the muscles that most influence the rotator cuff. It is very good preparation for all pushing exercises.
- The approximations. They are essential to be able to lift significant amounts in the bench press. The approximations consist of getting closer to the weight you want to lift. The ideal is to do three series. One with many repetitions and very low weight, another with more weight and fewer repetitions, and another where you are almost going to lift the final weight, with only two or three repetitions.
Finally, as advice, we want to leave you a reflection. It is important that multi-joint exercises have the role they deserve in your routine. That’s why he starts with them. This way, you will not have fatigue yet and you will be able to invest more energy in them, since they are the most demanding.
Perform the bench press well
Technique is key. Among the multi-joint exercises, this is probably the one that depends the most on the technique you apply. Well, these are some tips that will be helpful to you:
- scapular contraction. She takes her shoulders back and locks them. It is the way to avoid injuries to them, to isolate the effort to the chest and to be able to exert greater force in the push. Warming up your scapulae beforehand will also be of great help.
- An arch in the lumbars.. This curvature will allow you to focus more movement and action on the chest. Of course, you can exercise the curvature comfortably. Otherwise, your lower back may be affected.
- Focus on pectoral and triceps. A good way to avoid injuries is to recruit the muscle fibers necessary to do an exercise, without involving other muscle groups in the movement. In this case, look at the activation of the pectoral and triceps, which are mainly responsible.
Always count on professionals
Finally, go train at a center where they can give you advice to avoid any type of injuries. And remember that, if you suffer from pain of any kind, the smartest solution is to go to a specialist.
Now you know how to do bench press without injuries and what to do if you suffer them. If you want to train in a perfectly equipped center with the necessary advice, do not hesitate to contact us.
