How to fix Shoulder Pain during the BENCH PRESS!

When you’re bench pressing, don’t lower the bar straight down to your upper chest, because this causes your elbows to flare out which puts a lot of stress on your rotator cuff. Instead, tuck your elbows in about 45 degrees and lower the bar down and slightly forward until it touches the bottom of your sternum, at or below your nipple. Check out my YouTube video 'How to do the BARBELL BENCH PRESS' in my 2 Minute Tutorial Playlist for a more in depth tutorial!

I hope that helps and subscribe for more lifting tips! #Shorts #Gym

[MaxEuceda]

Looking to get protein powder, creatine, or any other supplements?

[shlynx]

Checklist for the perfect bench press:
1. Retract and depress your shoulder blades at all times
2. Arch your upper back by puffing up your chest
3. Don‘t excessively flare your elbows
4. Have the bar travel in an upside down J-path, lower the bar to your sternum/nipple area
5. Make sure your forearms are perpendicular to the ground
6. Straighten your wrists
7. Head and butt should remain in contact with the bench throughout the movement
8. Feet should never come of the floor, use leg drive
9. Control the eccentric, don‘t bounce the weight off your chest
10. No half reps, always go through full ROM

[Tobias_K_]

This only takes tension off the chest. All three portions of the pectoralis major are horizontal adductors of the shoulder (they work when the elbows are flared out). When you tuck your elbows you transform the motion more into a shoulder flexion, and although the chest is still working it's not nearly as effective, becouse it's not in such an adventageous position and other muscles take over (front delts, short head of the biceps and coracobrachalis in the shoulders and triceps in the elbows as there is more motion at that joint).
Look at chest flies, it's a pec exercise. Your arms ARE flared out and not at a 45° angle, if that was the case you would be pressing upwards

If you get pain while flaring out, then tuck your elbows if you want, but if not just do what will give you the most hypertrophy in the area of the chest.

[bodybuilder]

I flare my elbows and my shoulder pain vanished. We are all built different. I did the elbow tuck at an angle, still pain in my shoulder. The pec is worked when the elbow is flared. Its anatomy. So once I flared the elbows, my chest grew and my shoulder pain vanished completely.

[spencerburkard]

5 points of contact to have at all times head, upper back, butt, leg 1, leg 2. Find a comfortable arch, grip width and bar path.

[Zimozh]

the second and most important reason for shoulder pain is not retracting your shoulder blades and sticking your chest out

[iLLWiLLx]

I don’t get pain in my shoulder from barbell benching but dumbbell chest pressing feels like I have a knife in there. A lot of popping and cracking too.

[jasentheawesome]

Your videos are so helpful for me perfecting my form. Thank you!

[Boatsneedwater]

Barbell so good for lower chest love it

[rickmaassen]

I was doing this, but luckily someone at my gym corrected me when I brought it up. Gym fam on top

[XanderYTV]

Since ive started "throwing" the bar with my lats, my bench feels amazing.

[gixcs]

a good mental queue for the eccentric is holding nice and tight together, and lowering your elbows down towards your side instead of having the bar come down towards your chest, for me personally this really helps with the muscle to mind connection and maintaining proper bench form

[manspeej]

I do this and my shoulders still hurt, switched to dumbbells pain gone away entirely, also no wrist pain with dumbbells

[googguy]

thank you. Your videos are really helping me

[robertcurtis]

Thank you for this valuable information. I learned the hard way after 20 years of lifting. My rotator cuff is healing ❤️‍🩹

[joshevans_training]

It's challenging to avoid flaring your elbows due to the barbell's shape. If you attempt to bring your elbows in, you'll increase stress on your wrists. Wrist strain tends to precede shoulder issues. A recommended alternative is to opt for dumbbell bench press for a more shoulder & wrist-friendly option

[davidstevens]

I've never felt my chest properly engaged in bench press or push ups and realised my hands are too low. At the top of each rep they were still in line with my chest instead of my shoulders. Just did some push ups with 'higher' hands and they felt awesome. Powerful and stable. I have had shoulder injuries before too so feel like this is a big leap forward for me.

[jatjsgmfagfeids]

Will u make some bodyweight workout in future?

[Noscrap]

Neutral grip bar does wonders for bench pressing.

[Luukkuuu]

The first form lines better with your middle and even your upper chest fibers and the second form is more lower chest. Its all about your sternal angle and how much you arch your back. If someone is having shoulder pain while pressing I would recommend swiching from flat to incline bench. If you are powerlifter the second one is better for limiting your ROM but if you are bodybuilding the first one is probably better.