Bench Press, Biomechanics and Shoulder Injuries | Tim Keeley | Physio REHAB

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#benchpress #chestpress #shoulders
The Bench Press is a great way to develop the chest (Pectorals) but sometimes it can be at the expense of the shoulder. If you are one of those people that is doing bench press and getting pain in the front / top of your shoulder, it could be an A/C joint or bicep tendon injury. Here's the low down on WHY you maybe getting these injuries, due to simple BIOMECHANICS of your shoulder vs the bench press set up and movement, as well as shear forces and overall load.
DISCLAIMER: This is NOT a video telling you to stop you bench pressing, its injury advice awareness for those who are having problems or issues, with some alternatives to pressing to unload the shoulder whilst they seek professional advice on the injury and how to recover.
I know this is a tricky topic so comments welcome and I'll see if I can get to answer all your questions. (but watch the full video first as many answers might be in there for you!
#gym #benchpress #bench #pressing #shoulderpain #shoulderinjury #shoulderinjuries #pain #shoulders #chestworkout #pectorals #chestexercises #barbellbenchpress #pushup #dumbbellpress #pressup #sportsinjury #sportsinjuries #physio #physiotherapist #physiotherapy #physiosydney #physiobondi #bondiphysio #sydneyphysio #physiofitness #physiorehab #physicaltherapist #rehab #rehabilitation
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Опубликовано:

18 сен 2024

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Комментарии : 47

@megadehart2154 2 года назад

My physio guy referred me to your videos for scapula issues and with a month gone by,im experiencing less and less pain,thanks for the great work.

@physiorehab 2 года назад

Thanks!

@alancox5526 2 года назад

How’s your shoulder and Bicep doing. I’ve been watching your videos since my op 11 weeks ago. It has been an unbelievable help to my recovery. Thank you. 💪

@physiorehab 2 года назад

Glad all the videos help! Both are going well but always need maintenance. For my full program and post program ideas head to physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab

@paulfleming4710 Месяц назад

Very good explanation and examples. I started having this issue at 60 yrs old. I have lifted since i was 13...no issue. Now paina

@joelorenzo7664 2 года назад

I have an AC Joint injury. This is great advice, I will definitely give this a go. Thanks !

@physiorehab 2 года назад

Hope it gets better soon. If you get stuck have a look at the rehab program for your shoulder: physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab

@jawzzy3 8 месяцев назад

Great explanation. I get bicep tendinitis in my left. Luckily my shoulders are just fine with incline press and dips. I said goodbye to the flat press forever. Not worth the pain…

@shawnpereira2643 2 года назад

Now seeing this. Great education on this topic. Thanks.

@physiorehab 2 года назад

Cheers 😄

@robbiecrawford4345 Год назад

The best explanation ever

@physiorehab 11 месяцев назад

👍

@909jtscofield Год назад

BenchBlokz 1/2 board, 1 board works great to help keep the bar off of the chest.

@reyreyes6126 Год назад

I lower the bar below my chest, my elbows aligned with my rib cage, it works my chest and spared my shoulders.

@puneetvatish4992 2 года назад

Absolutely amazing!!!

@physiorehab 2 года назад

Great!

@jbakeer Год назад

Just to clarify, are you encouraging a protraction/retraction through range of scapula during the bench press, or simply explaining that scapula retraction (and hence no protraction) is the mechanism where we see these injuries?

@Sharleyn2015 Год назад

I disagree with the protraction in bench pressing because the scapula is not stable with heavy loads I rather have scapula pull down and not retracted

@physiorehab Год назад

The latter is Correct

@lh5567 2 года назад

I have watched 20 videos on this topic and this by far the best!!! Great job explaining the problem! What is the best way to rehab?

@physiorehab 2 года назад

Great work! Best way is to follow my programs or do a Telehealth session for a bespoke program - have a look at physiorehab.com

@jverbakel1234 Год назад

I love these informative videos. Just wondering if I can view the pushup as a progression of the scap press you explaned in your video about AC joint rehab strength.

@physiorehab 11 месяцев назад

Yes, absolutely, the push up comes after scapula presses

@DoruM11 2 года назад

Hi, Im watching your videos from a long time. Great work, nice explanations. I have a shoulder injury and a labrum tear, together with supraapinatus tear.The pain that I feel are in back of the shoulder, deep in tisue.they are not on the surface of the shoulder. Ive started to work some chest with dumbels as you explained here but lying on the floor not on the bench. The other exercise that i do for chest is on the chest machine but never go down with my elbows. I did not know that is recomended for someone with shpulder problemes to work chest also with cables. Maybe you will show us next time how to do properly this exercise. Thank you and keep going!

@physiorehab 2 года назад

If you have those injuries I suggest you get your shoulder really good and pain free first with rehab. My program here has all the exercises for your injuries. physiorehab.com/rehab-programs-shoulder-injury-surgery-rehab

@Panda395 2 года назад

Amazing

@physiorehab 2 года назад

😄

@korrupt4 3 месяца назад

my left shoulder mainly right on the very top hurts when I press it,, there is no restriction in movement and no general pain as I move throughout the range of the shoulder. generally starts when I bench heavy (3-6) rep range.

@yourapeeinguy8263 Год назад

now im a tall guy and i try to make sure i touch my chest when i bench...and i have pain in my front shoulders. Am i going to far down? Is it important to touch chest or if my elbows are at 90 degrees is that enough?

@physiorehab Год назад

Sounds like too far - or you have weakness in the shoulder cuff muscles perhaps

@yourapeeinguy8263 Год назад

@@physiorehab i lean towards too far im 6ft 5in. Seems like you watch these guys in videos bench and its like 5-6 inches of motion, some of the monsters who...well lets be honest look fat AF barely have to move the bar.

@rachkate76 2 года назад

If only physios we pay to see explained things half as well. 💁🏽‍♀️

@physiorehab 2 года назад

Haha thanks Rach 🙏

@megadehart2154 2 года назад

My physio is just like this guy hes actually really really good .

@rachkate76 2 года назад

@@megadehart2154 where do you live?

@alis0504 Год назад

I have a biceps tendonitis from.this bench press i took medication the pain is less but the popping in the area of the tendon In the soulder area and discomfort between acromion and clavicle and popping I'm suffering 😢

@nykko73 Год назад

How are you now, I injured my left shoulder and I feel the pain in the bicep too

@alis0504 Год назад

@@nykko73 hello i feel the same biceps tendonitis less but i have ac joint separation but I'm suffering it couldn't heal it😭😢

@jamesdeoliveira2989 5 месяцев назад

@@alis0504You need to check out Squat University and using bands to improve flexibility and strengthen your external rotators, and scapular strengthening.

@Mister19Eleven Год назад

I found this really informative but also the first I’ve heard contrary information to what I’ve been told in the past. This was that scapular retraction was actually good and it was the protraction or pressing with “loose” shoulders that was bad i.e. retracted is more stable, opens up the shoulder space better, reduces rotation, and places the chest in a mechanically better leverage position to press. Can you please explain this? Also could one not just use a narrower grip with a bar and lower more towards their nipple line to reduce the shear force on the shoulder? Thanks for the info.

@physiorehab Год назад

Maybe have another watch of the video. Bench press is great for strength gains but inherently compromises normal shoulder mechanics due to the fixed nature of the bar and reduced SA Paula movement. If you restricted movement in one area and ad load you will compensate and increase load and shear in another. Namely cuff and ac joint

@ericcarson342 Год назад

Confused. Are we supposed to protract in the bench press?

@physiorehab Год назад

No. And that’s the problem

@alanorrick6741 Месяц назад

Push off pins, narrow your grip.

@kathleendoorley4903 Год назад

@Iceman-xe7jo 2 года назад

I hate bench press. It’s an ego exercise. There are way better choices for a chest exercise. This movement and overhead presses causes more shoulder problems than about any.