Big Bench Press Can Mean Bad Shoulders

Discussion in 'Articles' started by guss, Sep 15, 2010.

  1. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,599
    2,246
    Yeah, most don't realize that you use your lats, shoulders, triceps, biceps, upper back, chest, and even legs to perform a bench press.

    Another issue many bbers have.... and unfortunately they do it to themselves is that they bench with a high bar placement. This puts A LOT of strain on the shoulder girdle. They should lower the bar position and tuck their elbows.
     
    hawkeye likes this.
  2. porky little keg

    porky little keg TID Board Of Directors

    May 21, 2011
    1,225
    644
    BI Nailed it.... that and learning to tuck your scapulae in as you set up to press.

    The big issue I see though is that conventional benches are too narrow. I'm even talking about the competition spec ones for powerlifting. The ones in commercial gyms are even worse.

    Look at how many big guys get hurt pressing vs. smaller athletes. You need to be able to get some support.

    That's why I'm a HUGE advocate for the Thompson Fat Pad ( I believe that Rogue sells it) or primarily doing floor pressing for heavy presses.
     
  3. MaxSeg

    MaxSeg MuscleHead

    Aug 23, 2012
    456
    40
    Very well said.
     
  4. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,599
    2,246
    If I don't start benching on a forza again I'll buy a thompson fat pad and put it at my current gym.
     
  5. ketsugo

    ketsugo VIP Member

    Sep 10, 2011
    2,589
    454
    Great point , many issue require simple adjustment . Smart
     
  6. porky little keg

    porky little keg TID Board Of Directors

    May 21, 2011
    1,225
    644
    The best thing about it is that if you bolt it to a crappy commercial bench it ends up almost exactly at regulation height....
     
  7. kyle grey

    kyle grey VIP Member

    May 15, 2012
    687
    195
    This ties in to this interesting article on the importance of the Glutes , Hams and Tibialis Posterior in the flat bench

    http://www.strengthsensei.com/to-press-on-a-bench/
     
  8. graniteman

    graniteman VIP Member

    Dec 31, 2011
    6,135
    1,561
    Great points BI. Form, form , form 1st and foremost with the bench. All it took was for me to lose total focus for a split second, roll my elbow out a little bit and I blew my shoulder. Took my right shoulder over a year to heal up, going on 6 months or so on my left now. Keep them elbows tucked
    That and I have a workout partner to unrack the weight, you get so used to that and when you're by yourself it really shows the stress it puts on your shoulders unracking
     
  9. IronCore

    IronCore Bigger Than MAYO - VIP

    Sep 9, 2010
    4,321
    1,540
    and he did all that with 135... way to go Gman!!!!
     
  10. F.I.S.T.

    F.I.S.T. MuscleHead

    Sep 24, 2011
    1,324
    113
    Good read.Where's it from?
     
  11. Vick

    Vick VIP Member

    Jun 13, 2012
    782
    91
    I'm 38 now and have wide shoulders and short arms so I use to love the bar, but now I avoid it and use dumbbells instead. My first experience with a rotator cuff injury was in High School on the bench press and wasn't even a 1 rep max and had just done a set of 15 reps before adding 40lbs. and my shoulder squished on the 3rd rep. I also swear by joint juice and avoid Winstrol.
     
  12. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,599
    2,246
    Luckily I didn't have to go anywhere else.... the owner bought a rogue westside bench.
     

Share This Page