T Nation

Bench Press Form

when I do barbell wide grip bench press, my left shoulder hurts when bringing the bar low on my chest.Should I continue with wide grip but elbows 90degree ? (shoulder only hurts when lower) or normal grip, but all the way down on my chest?

Do what causes NO pain maybe even stop flat bar pressing for a while. going narrower grip elbows tucked tend to put less strain on the shoulders.

Might be high time fior some DB work to bullet proof the shoulders as well as pre/rehab, external; rotations, shoul;der horns and plenty or pulling/rowing

Phill

There’s no reason to go wide-grip on benchpress, since it’s a myth that it works the “outer chest”. I have a vid on my comp from westside called “bench press secrets”, really informative, shows you how to use the lats properly as well as creating a stable pressing base with the shoulder blades and learning to tuck the elbows in.

Question: is this muscle pain or a joint/tendon thing? I mean, is this a “I had a rough workout” thing or a “bad pain” thing? If it’s a rough workout thing, it’s proabably because you have imbalances. If it’s something else, stop wide benching, or benching at all if that’s what hurts, and go talk to a good chiropractor/specialist.

Also, you should ask Eric Cressey or Mike Robertson/Hartman about this. They will almost surely be able to help you diagnose and treat the problem.

[quote]TKL.ca wrote:
There’s no reason to go wide-grip on benchpress, since it’s a myth that it works the “outer chest”. I have a vid on my comp from westside called “bench press secrets”, really informative, shows you how to use the lats properly as well as creating a stable pressing base with the shoulder blades and learning to tuck the elbows in. [/quote]

Please, can you host this video on youtube/rapidshare or whatever ? I would really like to see it

[quote]Aragorn wrote:
Question: is this muscle pain or a joint/tendon thing? I mean, is this a “I had a rough workout” thing or a “bad pain” thing? If it’s a rough workout thing, it’s proabably because you have imbalances. If it’s something else, stop wide benching, or benching at all if that’s what hurts, and go talk to a good chiropractor/specialist.

Also, you should ask Eric Cressey or Mike Robertson/Hartman about this. They will almost surely be able to help you diagnose and treat the problem.[/quote]

Feels like joint/tendon, only when I bench press and the bar is on my chest, I can do standing military press and such, with no pain.

[quote]FatMom wrote:
Feels like joint/tendon, only when I bench press and the bar is on my chest, I can do standing military press and such, with no pain.[/quote]

Could very well be an AC joint problem. Drop dips forever and full ROM benching for a while. Take a week off from any benching, and then stick with floor presses and board presses when you come back to it.

And, get checked out for the dysfunction that caused the problem. Otherwise, you’re just working around a problem - not fixing it.

www.EricCressey.com

[quote]Eric Cressey wrote:
FatMom wrote:
Feels like joint/tendon, only when I bench press and the bar is on my chest, I can do standing military press and such, with no pain.

Could very well be an AC joint problem. Drop dips forever and full ROM benching for a while. Take a week off from any benching, and then stick with floor presses and board presses when you come back to it.

And, get checked out for the dysfunction that caused the problem. Otherwise, you’re just working around a problem - not fixing it.

www.EricCressey.com[/quote]

even if dips dont hurts at all ?

[quote]Eric Cressey wrote:
FatMom wrote:
Feels like joint/tendon, only when I bench press and the bar is on my chest, I can do standing military press and such, with no pain.

Could very well be an AC joint problem. Drop dips forever and full ROM benching for a while. Take a week off from any benching, and then stick with floor presses and board presses when you come back to it.

And, get checked out for the dysfunction that caused the problem. Otherwise, you’re just working around a problem - not fixing it.

www.EricCressey.com[/quote]

I would think that would depend on where the pain is. A-C Joint pain is very specific (very point tender on top of the shoulder where the clavicle and scapula meet).

Is the pain in the front, on top, in the back? Is is deep or near the surface? How long does it hurt for after you have benched?

Do you get pain with DB’s? Have you tried a narrower grip? How wide is ‘wide grip’? As Phill alluded to, narrow grip and elbows tucked (45 degrees instead of 90) will eliminate a lot of shoulder issues in the bench press.

Are you doing any prehab? Shoulder mobility? External Rotation work? How balanced is your program? Are you pulling enough to balance your pressing?

do what ever you need to do to end the pain. unfortunately, you may not be able to achieve the form you want, but it is better than injuring yourself, possibly for a long time and making no progress at all.

i don’t do flat, barbell bench much any more because my left elbow would always pop and then crackle, and would then hurt for days afterwards. it sucks. i can still do it with poor form, but i’ve always been taught to keep the bar above my nipples for the whole movement, which is what causes pain.

so instead, i just use dumbells. my arms are fine for some reason. i guess they aren’t restrained to what ever particular angle was causing them issues. i can keep good form while allowing them to move in ways that are more natural if that makes sense.

just play around with different excercises and see what you can substitute. i have found that chest flys do much more for my chest than bench ever did, and can do tricep work outs to hit them.