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26.07.2015

Back shoulder pain while benching, shoulder pain exercise handout - For You

Author: admin
Crucially, at the bottom of the press movement, where the head of humerus lurches forward, the subscapularis tendon (as it rises from the armpit at the front of the shoulder) is unable to exert its counter-balancing, stabilising force. The progressive tightness at the back of the shoulder socket leads to the head of humerus being nudged anteriorly and superiorly (forwards and up) into the socket during the press movement. Typically the top, side or frontal aspects of the shoulder will begin to ache after training or the next day, perhaps during warm-up, under heavy loads or with fatigue.
In my opinion every strength coach and trainer should know how to activate or enhance the protraction and retraction movements of the scapula, in order to prevent rotator cuff overload and shoulder pain.
On the latter part of the push-up phase, you can bring your scapulae somewhat further around the rib cage (protraction), but care must be taken to not allow shrugging of the shoulders (over-activity of upper trapezius and levator scapulae) or flexion of the trunk.
As you perform your bench press, ask your trainer to gradually increase the pulling force on the tubing, creating additional torque (rotary force) around the shoulder. In my experience, this activation mechanism is frequently extremely effective in removing pain from pressing movements. One of the most common complaints I get from people in the gym is “my shoulders are killing me”.
The problem with this position is that the upper arm is internally rotated causing the elbows to flare out and the brunt of the force is placed on the shoulders.


Here we have the upper arm (ball) externally rotated which will center it inside the scapula (socket) and the elbows are tucked in.
If you take these principles and apply them to the bench press you will drastically reduce any shoulder pain that you may have. It is relatively common to find that someone will experience shoulder pain with the FBP, but none if they are doing normal prone push-ups.
The scapula is unable to retract on the latter part of the down phase, as the elbow moves past the point of the shoulder (the humerus is horizontally hyper-extending); and is unable to protract with the latter part of the up-phase as the elbow moves to the ceiling (the humerus is horizontally hyper-flexing, see figure 2).
Excellent drills have been developed and are available these days for the training and activation of this key shoulder stabilising muscle. The first sign of this is the reduced ability of someone to reach up behind their back, as if to do up a bra or scratch their back – this indicates a decrease in internal rotation flexibility as the external rotators become too tight.
This frontal shear creates overload of the long head of biceps tendon as it crosses the front of the shoulder, and the upwards shear creates compression of the supraspinatus tendon under the acromion.
The pain may emanate from inflamed tendon structures or from the labrum (cartilaginous rim of the socket) or subacromial bursa or up-regulated neural structures.
The pectoralis minor will begin to dominate the press movement, preventing the pectoralis major from developing as it should.


This is because the effect of most benches is to severely restrict the movement of the scapulae (shoulder blades), thereby artificially exaggerating the movement of the glenohumeral (main shoulder) joint (see figure 1 for an illustration of the key muscles under discussion in this respect). In the end, the precise diagnosis matters less than understanding  the mechanism that has caused the pain.
The glenohumeral lurching will ensure that the pec major does not have a strong base from which to operate, again preventing its normal development. While there may be an argument for this early in the training regime of those with very poor muscular development and body awareness, all the research and anecdotal evidence strongly suggests that the scapulae should not be locked if one wants to protect the fragile structures of the glenohumeral joint and develop the muscles of the shoulder optimally.
As the scapulae retract to their limit, the elbows should not descend any further, thus preventing even the slightest lurching.
Instead the shoulders just become rounded, possibly with a tendency to develop the anterior deltoids and triceps over pec major. If the humerus is not centered in that socket there is very little stability, which increases the risk of injury to the surrounding muscles and tendons.



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