I’m not over 35 yet (I’m 32), but this forum seems to know the most about working out in a way that limits the chance for injury.
A couple months ago, I noticed that my shoulders (particularly my right shoulder) were hurting a little after my workouts. When I put them in certain positions, I would feel a slight burning sensation. It wasn’t too painful, but I didn’t want it to get worse. It felt like it was the beginning of an injury.
I stopped doing behind the neck presses completely. I also stopped bench pressing with heavy weight for a while.
I read through Eric Creassey’s Shoulder Savers articles. One of his recommendations was to change the way you bench press. He recommended an elbows-in position (at 45 degrees). I’ve been doing that for the past month. I started slowly, with very little weight. My shoulders feel much better. This position doesn’t seem to aggrivate them (though they do creak a little, sometimes). They definitely don’t hurt afterwards.
This new position is very awkward, though, and I don’t seem to be getting used to is…particularly as I increase in weight. My grip is weird, and i can’t seem to get the bar to travel in its proper arc (pressing this way makes the bar want to travel in an arc). The position I use is: back arched, butt on bench, shoulder blades squeezed together. I’ve been bench pressing with my elbows out at 90 degrees for 15-20 years.
Any recommendations on proper form for this version of the bench press?