Complete Revelation: I’m not a fantastic pressing. I’m not going to sit here and try to reign you with stories from the Gymnasium where I used a Camaro, Hookup with the Dance Queen and the Bench 405 for repetitions (you know, before this ugly football injury at the State Championship destroyed everything).
No, this is not the kind of story. I acknowledge that the type of bench often serves as a puddle test for the general level of bad, but I always considered myself an average press (staff better than 315 pounds in a sexy body weight).
Or, in the words of Dave Tate “I Suck”.
I will not disagree with Dave…? O)
I know how to train it and I worked with many people in my years as a coach to help them improve and increase their bench. Most often, however, it helps people work around a shoulder injury that prevents them from “attacking” the elevator in the first place.
Newsflash: Many people complain that the bench is pushing the shoulder.
And while the first slope is to nix the bench completely and jump into a corrective way of exercising and start hitting people on balloons or perform any number of thoracic mobility or stability exercises to reach the (possible) root of the problem, I feel sometimes They must pump the brakes.
I mean, I agree that for many people their upper back mobility is miserable and that it is likely to be very good use of their time to deal with it. And yes, some people may have hot quality tissue or less than exemplary stability or kinematic that probably play an important role in their shoulder.
A thorough evaluation or appointment with a manual therapist can help.
But perhaps, perhaps, the reason why one’s shoulder hurts during the bench is because their technique makes my eyes bleeding?
*lifted*
Maybe all they need is a little more training. As I always say:
“The correct move may be corrective.”
That is why, when one’s shoulder hurts during the bench, my first “tier” for attack is technical. The fitness industry has become very corrective at the expense of our athletes/customers. Taking 5-10 minutes to address someone regulation It can make a huge difference in how the movement feels.
- Do they drive their upper traps on the bench?
- They take their scapulae retired and depressed?
- Do they push the bar up and out of j-hooks, or “guide” the bar out?
- Do they “let the bar settle” before they lower it?
- Do they “meet the bar with their breasts? Or do they allow their shoulders to roll forward?
All of this can be easy -to -use SNAFUS that can eliminate any shoulder discomfort during the bench.
Press bench setting
https://www.youtube.com/watch?v=Pwihkkiedui
What if you are dealing with the technique, it’s sound and the bench is still pushing? You can also apply other pressing variations that can work in between while facing the main causes.
Press with the bench fall
https://www.youtube.com/watch?v=igcn7y1lgy4
Think about what is not Do they occur during a decline bench pressure as opposed to a flat or slope bench variant?
In a decline there is less shoulder bending that helps to keep many trainees from the “dangerous zone” of shoulder pain. So if the flat bench is pushing, you may be able to escape with a decline.
Spoto Press (invisible table type)
https://www.youtube.com/watch?v=2QEFDNZBXUW
A common defect I see is that some people find it difficult to “meet the bar with their breasts” and end up having their shoulders rolling forward as they reduce the bar.
Popular by Captain Press America, Eric Spoto (722 pounds, not equipped), Pordo Press is a variant to combat what you stop the bar a few inches over the chest, pause and then press back.
In case of doubt use dumbbells
When you pull a bar with an overhand handle, you “lock” the arm in an internal rotating position that can be problematic as it narrows the acrey area.
The use of dumbbells relieves this issue because you can push a little more external rotation by adopting a neutral handle. This is an important reason why I prefer variants by pressing DB for air athletes as opposed to the straight bar.
Corrective Pressure Variations that do not feel corrective
Although not always the case, a common thread I see when it comes to shoulder pain is the INShoulder shoulder ability to move. In order to move the heavy weight, you must respect the intensity and stability. In some cases, however, shoulders are somewhat “glued” (usually downward rotation) and do not have the ability to move through a complete ROM.
It is still vital to have access to shoulder shoulder movement.
When this happens, I prefer to use pressing variations that allow a little more room. As in: We allow shoulders to have a small breathing room. Push-ups will always be my first choice here. But relax, I recognize that most would prefer to swallow a live grenade rather than read more about push-ups.
For those interested you can READING This short article.
Off bench db press
https://www.youtube.com/watch?v=kzt9rwbz4ma
Establishing a smidge on the side of a bench will allow more movement. What is nice for this exercise is that it is also a great core exercise (you have to shoot like crazy not to fall off the bench) except for a terrible way to further get involved in the buttocks. You can’t see it at the angle of this video, but I am also further below On the bench, so my lower half is not based on it.
Bottoms-up press-off foam roller
https://www.youtube.com/watch?v=Cyninsjr56s
I put this by Dr. Joel Seedman. Using a Kb and holding it in place below the bottom is a fantastic way to increase the activation of the rotary cuff … You really have to fight to stabilize and maintain the common central.
In addition, by being in the foam cylinder, the shoulders are now able to move to a higher degree. And, like the above variant of the bench, there is also a high degree of buttocks, as well as the commitment of the feet and ankle.
And that is that
Don’t be so fast to take out the outdoors of the band and the t-spine drills. The technique of treating the bench can be any bit as a corrective to treat shoulder pain. Similarly, don’t be so fast to skip all by pressing variations. Everything is equal and is often a matter of choice of the right variant for the person and the beautiful reverse.
Press.
