Barbell Bench Pressing

[Splifton]

Anyone have any suggestions on improving the stability to the shoulder in hopes to mitigate the natural tendency to abduct during the movement and cause unwanted rotational force?

I used to bench press with an atrocious form as a teenager because I was well, a teenager. As a result I've predisposed myself to the ease of creating a subacromial impingement. Also, it is virtually impossible for me to execute an overhead press with any weight without the sensation of my shoulders grinding/popping through the eccentric movement. I'm pretty sure the glenohumeral joint wasn't designed to mimic the sounds of a coffee grinder.

Anyone else have the same issue? I do exercises with resistance bands utilizing internal and external rotation to help improve my rotator cuff, but I really am clueless as to any other approach that can enhance my conditioning efforts. I try to stick with more dumbbell pressing movements because my shoulder functions are not restricted due to the linear placement from a barbell, but I feel a plateau from practicing the same variations of dumbbell pressing is on the horizon.

EDIT: Unfortunately there is no decline bench press to use or else I wouldn't waste my time trying to create a technique with emphasis on harm reduction. I have already had someone double and triple check my form in regards to maintaining a retracted scapula/stretch-shortening effect.

[tempest818]

Rotator cuff warmups, I also had a lot of shoulder pain during my bench presses...a strong pinching sensation on the lateral /anterior side...I found that hitting my rear delts, which I was neglecting, as I hit every other muscle group, and doing more rotator cuff warmups got rid of the pain.

As a warmup, I grab 10 lbs in one hand, keep my hand in front of me 90 degrees, and rotate outwards and I do the same up and down.

[Splifton]

What exercises did you utilize for targeting the posterior deltoids?

[tempest818]

Face pulls, rear delts rows, rear delt raises. I like to do 2 exercises for rear delts, not sure what the vets would advise. Keep the weight light and make sure you're really hitting the rear delts and not using your traps or upper back to assist you too much. I like to start my shoulder workout with rear delts always as well. Not sure if you absolutely have to, but I find it helps.

The days I had my worst shoulder pain were the days where I didn't even know what it meant to hit rear delts. As soon as I started strengthening them and hitting shoulders more often like magic it cleared up

[Splifton]

Thanks for the suggestions. Would you personally utilize dumbbells or would consistent resistance from utilizing cables be more effective?

I work my trapezius/rhomboids the same day I work shoulders, but I try to completely annihilate the traps first before switching to a different group to help nullify any assistance. It usually helps, but I'm still trying to develop my mind-muscle connection with my shoulders. They are just overwhelmingly pitiful in functionality, but I'm hesitant to consider an invasive surgery.

[tempest818]

Both cables and some light dumbells work for me. Doing face pulls I like to turn my head and look back at my shoulder and see my rear delt being worked , and if it's not as it should be I adjust my form accordingly.

I don't know the pain as I am 22 and don't have shoulder calcification yet lol, and hopefully some of the others chime in too, but my father had similar pains ...doctor gave him bands and told him to do some rear delt work with the bands and it helped a lot. I can only imagine what proper weight training would do.

[Splifton]

Hey now I'm only 23, but my stupidity was the aiding factor in why my shoulders are functionally inept. I also didn't recognize from early on that my inherent nature of hypermobility at majority of my joints didn't mean that I can safely take advantage of my ability to exaggerate my eccentric portion of my lifts. Being double jointed offers no positive benefits in regards to weight training!

Thanks for your input.

[tempest818]

Oh dude! Lmaooo. Sorry when I see such proper Internet speech and let alone on this forum I figured you were like 45 with serious shoulder problems. Just hit those rear delts man

[Splifton]

Damn... I type like I'm 45 years old?

I blame that on college literature courses funneling grammatical hedonism into my brain.

[Buster Brown]

Damn... I type like I'm 45 years old? I blame that on college literature courses funneling grammatical hedonism into my brain.

Try benching more like a PL and pay attention to how they bring there shoulder blades together and have a somewhat narrow grip.

[Splifton]

Try benching more like a PL and pay attention to how they bring there shoulder blades together and have a somewhat narrow grip.

I got the concept of maintaining proper scapula retraction for an increase in subacromial space and mitigation of excessive stress to my AC, but I'm starting to become frustrated by my inability to properly situate elbow placement. You have any powerlifters in mind I should check out on youtube for reference?

As a note I am 6' 5'' so I would assume my musculature and apparant range of motion would be different.

[Khazima]

Look up Mark bells bench press videos and bryce Lewis, both have different concepts but plenty of great info.

[Splifton]

Thank you everyone for giving me some input!

Khazima I watched a Bryce Lewis and I like his take on tackling the bench press from a more biomechanical aspect, but his elbow positioning on the incline barbell bench press made me cringe! I don't have the ability to post links, but the video on youtube was titled "ME Bench-Bench Technique and Ankle Mobility." It was definitely interesting to hear someone else realize the positive effects from proper feet placement and increased transferal force.

I may just have to keep a close grip at all times, but it unfortunately limits the maximum range of my eccentric movement. Definitely going to dive into more research on sports physiology/biomechanics.

[The Deadlifting Dog]

I may just have to keep a close grip at all times, but it unfortunately limits the maximum range of my eccentric movement. Definitely going to dive into more research on sports physiology/biomechanics.

Not sure what you mean here but...
Close grip gives a greater range of motion than wide or regular grip.

[marcus300]

Try benching more like a PL and pay attention to how they bring there shoulder blades together and have a somewhat narrow grip.

There you go ^^^ try and take the shoulders work out of the movement by pulling the shoulder blades into the scapula and locking them into the bench, also work on increasing the thickness and density of your upper back.

[Khazima]

Thank you everyone for giving me some input!

Khazima I watched a Bryce Lewis and I like his take on tackling the bench press from a more biomechanical aspect, but his elbow positioning on the incline barbell bench press made me cringe! I don't have the ability to post links, but the video on youtube was titled "ME Bench-Bench Technique and Ankle Mobility." It was definitely interesting to hear someone else realize the positive effects from proper feet placement and increased transferal force.

I may just have to keep a close grip at all times, but it unfortunately limits the maximum range of my eccentric movement. Definitely going to dive into more research on sports physiology/biomechanics.

If you're flaring out of the hole that's fine unless it's excessive, your elbows should flare to be as bio-mechanically strong (not efficient) as possible. If you watch mark bells tutorials he explains it and also watch the way he and dan green/eric spoto (best bench presser ever)/brandon lilly/chad smith bench, it's always with a flair past a certain point.

If you're flared in the bottom position it's just a technique issue that needs to be practiced against. Just hit sets of 3 with 80% or so for endless sets and really practice the movement.

Also, watch powerlifting to wins bench press tutorial, probably the most in-depth and on point breakdown and tutorial of the bench press i've ever seen. In fact, here it is.

[Splifton]

Not sure what you mean here but...
Close grip gives a greater range of motion than wide or regular grip.

when I use a closer grip I eventually come to a point in the eccentric movement where the sensation regarding the stretch-shortening cycle turns into an unwelcoming pain about 2 inches before the barbell makes contact. I don't dare to try an actual "wide" grip positioning that I see others perform in the gym. I notice majority of videos I watch the barbell comes into contact with the pectoralis, but I cannot comfortably achieve that much range. I know I shouldn't worry about other individuals around me, but its the only way I can observe the variations in how people perform the exercise.

Next time I'm doing chest I'll make sure I video tape a few sets from different angles.

I know with the grip I currently try puts a lot of emphasis on my triceps brachii, but I still feel a pretty considerable amount of stretching in my chest. I'm sorry if I'm explaining things improperly! I'm still a novice to an extent in the physical realm of weightlifting, but my current educational pursuit provided me with a relatively respectable knowledge of exercise. However, I'm starting to learn the massive difference between seeing it on paper and then actually trying to execute the activity in real time.

I appreciate the input, but I'm just lacking the knowledge to fully utilize the advice at this moment! It's definitely a lot of trial and error.

I don't know if this would help illustrate the lack of mobility in my shoulders, but I can't take the bar and properly overhead press it and then gently lower it behind my neck. I believe they refer to the function as scapulohumeral rhythm which I have absolutely no rhythm.

[Splifton]

If you're flaring out of the hole that's fine unless it's excessive, your elbows should flare to be as bio-mechanically strong (not efficient) as possible. If you watch mark bells tutorials he explains it and also watch the way he and dan green/eric spoto (best bench presser ever)/brandon lilly/chad smith bench, it's always with a flair past a certain point.

If you're flared in the bottom position it's just a technique issue that needs to be practiced against. Just hit sets of 3 with 80% or so for endless sets and really practice the movement.

Also, watch powerlifting to wins bench press tutorial, probably the most in-depth and on point breakdown and tutorial of the bench press i've ever seen. In fact, here it is.

16:38 where he goes into the concept of tucking. That is the word I was looking for to describe how I try to maintain my elbows. Is that incorrect set up? I don't allow my shoulders to achieve a considerable amount of abduction to prevent the elbows from moving outward. Thankfully I do properly extent my thoracic spine and I know that you shouldn't allow the hips to lose contact with the bench.

[The Deadlifting Dog]

If you can't touch your chest with the bar without pain then I wouldn't bench at all.
You have mobility issues that need to be fixed or you have injuries.

Any exercise that can't be performed with a full range of motion is a sign that something is wrong with your body.

[Khazima]

16:38 where he goes into the concept of tucking. That is the word I was looking for to describe how I try to maintain my elbows. Is that incorrect set up? I don't allow my shoulders to achieve a considerable amount of abduction to prevent the elbows from moving outward. Thankfully I do properly extent my thoracic spine and I know that you shouldn't allow the hips to lose contact with the bench.

I'm not sure i fully understand your question. Like he explains try touching the bar to your sternum and the amount of tuck you use will be dictated by keeping your elbow under your wrist. Then when you press up you'll flare in a j path like shown in the video.

If you can't touch your chest with the bar without pain then I wouldn't bench at all.
You have mobility issues that need to be fixed or you have injuries.

Any exercise that can't be performed with a full range of motion is a sign that something is wrong with your body.

Edit: This too. If you're experiencing pain with a close grip elbows tucked bench 2 inches off the chest then something is probably wrong. Seeing a professional preferably one with experience with weightlifters would be ideal. If you can do any other chest presses without pain and only bench causes it then it's your form.

[Splifton]

I just have a history of shoulder injuries from being a clumsy child. I can do dumbell presses with no pain once I have given my shoulders an adequate warm up, but I notice that the pathway of movement between the two is recognizably different. I can do dumbbell flies as well.

I am not a "bodybuilder" or anything so I really don't use a lot of weight. I was a runner so my number one goal is just trying to be functional as I get older.

[Splifton]

I'm not sure i fully understand your question. Like he explains try touching the bar to your sternum and the amount of tuck you use will be dictated by keeping your elbow under your wrist. Then when you press up you'll flare in a j path like shown in the video.

I try to make sure my grip maintains my forearms in a vertical position. I am going to video tape myself next time I"m doing chest. I feel I could really be missing something in this equation and I'm sure you guys could better understand my limitations. Sorry if this is slightly unnerving, but my gym is full of dudes who spend more time flexing in the mirror taking pictures than actually working out. So I'm not really comfortable asking for advice nor do I completely trust their competency.