“My Shoulder Hurts When I Bench Press” - NOT ANYMORE!
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- Опубликовано: 8 сен 2024
- If you have shoulder pain when you bench press you are definitely going to want to watch this video. You may even think you have a justified reason for having the shoulder pain if you have either a rotator cuff or labrum tear, bursitis, ac joint issue or impingement. While that may be true, that sort of focus on the structure is often times undermining your ability to get to the root cause of the problem which is the instability of the shoulder instead.
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You see, the structure (while compromised) can always be protected against further injury if the stability of the shoulder is not compromised. The muscles of the scapulae and rotator cuff are there to serve an important function to stabilize the humerus as you perform each rep of the bench press. This occurs both on the way up and on the way down on every rep.
Things that hurt at the bottom of the bench press could be a torn labrum or biceps tendon, which get placed in a disadvantageous position at the fully stretched position near the chest. When you get further up towards lockout you may experience additional biceps tendon pain as it slides in and out of the groove of the upper arm, or even a bursitis or impingement of one of the other supporting structures or tendons of the shoulder.
Either way, it really isn’t about the structure that is hurting as much as it’s about the fact that it is likely hurting because it is not stabilized by the muscles that should be stabilizing it. So what you can do is easy and will take just a single set to convince yourself of this. Simply take a weight that is one half of what you would normally use for a 10-12 rep set taken to failure. For the purposes of the demonstration in this video I’m using a light dumbbell.
First start by setting the shoulder blades down and back. Don’t just get them to this position and forget about them. Get them here and then focus on keeping them in this stabile position from the first rep to the last. The key is that you establish this stabilized position first and never let it up. The second biggest key is the tempo. When you lift each rep on the bench press this slowly and mindfully it forces you to prioritize stability over load.
I’m not saying that you lift this way exclusively. What I’m saying is that this can be used as both a diagnostic tool and a method of convincing yourself just how possible it is for you to bench press without shoulder pain. You can opt to try and progressively increase your strength in this stabilized position by gradually adding weight to the lift without allowing the onset of pain.
The key is that you not feel any more pain in your shoulders when you bench. It is entirely possible. Simply focus on what I’m showing you here and institute it the very next time you bench press and I promise you will not feel pain. From here, it would be important that you train your chest with this classic strength building exercise and stop omitting it from your training because it hurt you in the past.
If you’re looking for a complete program that will help you to build back up the size and strength of your chest without the shoulder pain you’ve become accustomed to, be sure to click the link below and head to athleanx.com where you can get the program that best matches your current goals. Start training like an athlete and start feeling more powerful, explosive and strong in the next 90 days and beyond.
For more videos on how to bench press and the proper form when doing an incline bench press or flat bench press, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
giveaway.athleanx.com/ytg/bench-press-pain
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
How how how
Me too!
Anyone here won one yet?
And there’s my L. Thought I lost it.
Lost again. GGs
Jeff: Enters the gym
Cable rope attachment: Aw shit, here we go again
TheProsico 😂😂😂😂😂😂
Lmfao
For feck sake 😂😂😂
😂😂😂😂😂😂😂
@@deadandgone70 *fuck* sake
Jeff doesn't wear hairgel his hair muscles are just flexed
Good one 😂😂😂😂
Big ups liquid richard
You got it pump, thicc 6 on that hairline
😂😂😂😂
If Jeff doesn’t go on the joe rogan podcast we all should internally rotate our shoulders
Yes daddy
Did he get invited?
y e s
YES YES YES
@@smokerx6291 yes daddy
This guy is the real deal.No bro-science just real science, plus he doesn’t make you feel like a failure just because you can’t move the weights he does. I am 63 and have been training with weights since I was 16 and I wish there had been someone like him around then. I have shoulder problems from playing sports plus two car accidents but I refuse to give up. Most of what I do now I learned from Jeff and recently I have noticed a lot of people at my gym using movements from his videos so he has reached and I am sure helped a lot of people as well. Keep up the good work Jeff! And yes I do the face pulls.
Jack Jeffrey, Ontario, Canada.
Wow great job man I’m 13 new to weightlifting and it’s inspiring to see someone 63 years old still lifting
-Doctor, it hurts when i do this!
-Then don't do this.
🤯😂
That's why physio exists.
So true 😂
-that’ll be 250 dollars
I’m a high-school student doing weight and strength training. Ironically today I felt sudden pain in my shoulders today after doing my bench press and shoulder presses, helped me out a lot, thanks Jeff, no more pain for me ✋🏼
Do superset of bench press with face pulls to avoid shoulder pain 😅
I think rows may help as well. High volume, light weight warm up set rows to activate synovial fluid, and get the shoulders warmed for benching
Just do twice as much pulling as you push and you’ll be fine
@@ivareskesner2019 What about really light weight just get the shoulder warmed up in lets say seated rows. No hard contraction just the movements to get it warmed up a tad. For me my rotator cuff is bad so im very afraid of tearing it with any one bad bench rep.
@@ivareskesner2019 That's a good point, but I'm referring to strictly warm up sets not even getting close to failure, but strictly to function as a prehab exercise to make benching pain free and smoother. Also, rows work the rear delts which benching doesn't actively work so you'd be good
@@ivareskesner2019 Rows and facepulls don't work your front delts (unless you are doing them horribly wrong) so there is no risk of that. Your shoulder is made up of 3 muscles - Front, middle, and rear delts. A row will involve the rear delts whereas a bench press involves the front delts.
I had rotator cuff surgery years ago and this morning when I was bench pressing I heard a loud pop in that shoulder when the bar was at my chest. I really appreciate this information.
How could you dislike.He is literally the best in the business
@Jeeses99 alot of physios on instagram complain about him.
@@jackmarshall757 Why?
@@jackmarshall757 could I see some handles ? I'm really curious
@@yohahn8185 Well i know that every time i mention Jeff i get a reply of don't listen to him, especially from @the Strength Therapist. I mentioned something about Jeff once and my question turned into a bashing of Jeff mostly, but without explanation of to why he isn't trust worthy? Id say Jealousy is his motive.
@jackmarshall757 probably taking business away from them,Jeff has sorted me out on multiple occasions when physios I visited didnt really solve the problem.
I had a lot of pain in my shoulders while benching. I already started changing my approach because of what Jeff recommends and now I'm back to making increases pain free! Almost made my goal of 300lbs! This video serves to reinforce my understanding of the better technique and keep pressing! Thanks Jeff! You are one of the reasons I am going to school to become a PTA! I see just how important it is to be able to understand movement and execute it properly!
Is it possible to overdose on AthleanX videos? I think I'm addicted
yes,yes,yes
Mclovin
Yes, but this might kill your gains
No overdose. Just progressive overload. Gains.
As long as you do facepulls you should be fine.
Body: My shoulder hurts when I bench
Jeff: Lower the weight and use proper form
Brain: huh?
Like we are actually gonna drop the weight because of some virgin shoulder pain lmao
Legend has it that Jeff does charity work by knocking out people in the local gym who don’t do facepulls
Shit, I'm in danger
@@smokerx6291 kinky, the way I like it ;)
@@smokerx6291 yes daddy
And the people who do upright rows
Sounds Jeffrey daumer
Jeff, stop listening into my conversations. about 3 weeks ago hurt my shoulder and needed this video, thanks. 3rd time ive had a pain and less than a month you get the vid out to help.
Jeff please do the perfect push or pull workout
Perfect for who?
Alex Nichev GO ON THE FUCKING ATHLEAN X PROGRAM! Goddamn it’s like people never stop asking.
he already did a youtube video of that
Push
Incline benchpress or flat
Dumbbell flat press or incline
Shoulder flys
Overhead press
Skullcrushers
Pull
Deadlifts
Bicep curls
Bent over rows or Pendlem rows
Face pulls
Plank
Leg raises
Or any ab exercise you love
There you go
Loc T 😂😂😂
I have been waiting for someone to tell me this.
Spent too long saying I can’t bench YET because of my labrum or impingement.
NEEDED THIS. Thanks again Jeff.
Pastor: Do you Jeff, take Facepulls to be your lawfully wedded wife?
Jeff: I do.
I, Jeff Cavalier ATHLEAN-X™.com, do.
*facepulls the rope attachment to the face for a kiss*
Does anyone know if Jeff Cavaliere, AthleanX.com, has a video regarding face pulls? Maybe one that goes over form, when to do them, how often to do them, how much weight to use, and importance?
@@soonerborn1986 You're outta luck I'm afraid :(
@@soonerborn1986 ruclips.net/video/eIq5CB9JfKE/видео.html
I don’t know what to say honestly, Jeff always uploads a video that I need help with at the right time..the GOAT.
Jeff doesn't use his hands while peeing because it causes internal rotation of his shoulders.
That was the dumbest thing I've heared today
Tekszaszi Réndzsör 🤣🤣🤣🤣
Chutiya naman
@@alkharif3606 even dumber than your name?
@@naman_saxena yes it is, and I suppose you dont have an idea what my name means
I swear you made this video just for me. Haha. I've been working through a sore shoulder for 2 months and binge watching all your shoulder videos. Thank you for what you do!
he has 13.5 million followers bruh, I don’t think he made it for you brah, check your'e ego bro
Jeff, please do a video for doing the weighted hip thrust correctly. Thanks for your help!!
Can't wait for that comments thread.
@@ivareskesner2019 if he had dug around, this comment wouldn't have been here
It's already there , i remember he said doing it on the ground is more beneficial than putting your back on a bench , dig in the channel you'll find it
“just pretend you are fucking a ghost”- Dom-bro science
Bret Contreras is a specialist in glute training, check him out you won’t be disappointed!
Been struggling for weeks with my shoulder...followed your advice and was amazed at the results...thanks Jeff.
I was just talking about how my shoulder hurts when i bench to a friend.
Jeff please leave me alone and stop stalking my private conversations.
lol
That's phone eavesdropping. It happens to all of us.
PEAKE same here man
I about posted this same thing. His last few videos were perfectly timed with issues a friend or I had.
Jeff sends out the ropes he uses for face pulls like like homing pigeons and they report back to him, he is in essence the face pull fairy.
Wow it works. I tried this and no pain. Amazing, thank you so much.
I guess I need to train my upper back muscles to join in on the lift..
Thanks again
Gym bro: yeah i benched 225 best day of my life
Jeff: well i facepull that
This video fixed 3 weeks of shoulder pain, thank you! I literally felt the shoulder getting back to the right position. Next day, I am pain free.
Show us a perfect "PUSH AND PULL" workout .
Like till Jeff sees it ❤️👍
So skipping leg day xD
Ausla Davis hams?
@Ausla Davis I mean yeah push and even pull but most of times people write it as PUSH-PULL-LEGS
he already did a video of this
Then buy the program mass gainer...boi!
I started doing Arold pullovers slowly at low weight (20lbs) to start my stabilization. Thus far its working and I am slowly working my weight up.
Hi Jeff
Can you do a followup on anterior pelvic tilt.
What exercises to avoid and how to build abbs without falling back into anterior pelvic tilt.
Yes
Martin Tuttle work ur gluten
Hip raises
I just got this problem two days ago, I swear you make these videos for me.
Me: "Guess I'll push through the shoulder pain for bench today"
Jeff: "STOP RIGHT THERE!"
Jeff's like, push through that pain,😱Not on my watch you won't.
Within the 1st 30 seconds he described exactly what I was doing yesterday during bench. Jeff has the best advice for safe training on RUclips
Thanks Jeff. It’s been 6months for me since I started training and going up the weight rack, I was experiencing some pain in my shoulders while doing pressing exercises. I asked my trainer about it but surely he doesn’t know as much about the human body mechanics as you do.
Love from New Delhi, stay awesome Jeff.
Having left shoulder pain and skipping shoulder and benchpress 3 weeks . Right time got this video. Will try Jeff.
That smirk when he said "face pull"🤣
Your absolutely right. I tried contracting my traps and build a solid base and I have no discomfort anymore. Now I did this before but even after doing it so long, sometimes we loose proper form by being tired or going into heavier weight. Thank you!
The smirk Jeff gives when he says do your damn face pulls is hilarious
Mind is blown. Pain is not there when benching now, using the shoulder blade squeeze to stabilise. Thanks for this nutritious information.
*Jesse meeting Young Jamie*
Jamie: Who are you?
Jesse: I'm you... but stronger.
This is what I appreciate u if u work on, fixing pains. That's ur education.
If I don't win the giveaway I'm gonna internally rotate my shoulders.
😂😂😂😂
I'll do back day and completely ignore face pulls
Thanks for this, Jeff! You caught me on my bench day! Yes, I've been doing my face pulls and shoulder work! Why? BECAUSE YOU TOLD ME TO. After a couple car accidents, I'm back to lifting now but with more stability than ever, albeit with lighter weights.
Thank you so much!
wall slides > face pulls
I know very little about weight lifting or training. I've dabbled in it most of my life but just never really educating myself. I am a flatbed truck driver I've lost over 40 lb watching Jeff and following his techniques. I have dealt with shoulder pain ever since I become a flatbed driver. So I have slowly started the correctional exercises that Jeff is speaking about in this video doing my shoulder work slowing down my bench and trust me this works 100%
This literally started happening to me today for the first time after a day of benching.
Yes daddy
@@smokerx6291 yes daddy
Dude literally same
I had the same issue. Mine was caused by a narrow grip.
ON GOD THIS HAPPENED TO ME TODAY
I never comment of RUclips videos but I’ve always had shoulder pain and a few months ago acquired a new injury that I thought would end my chest days for good. I did what He said and began at the beginning. Doing dumbbell bench presses with 30lb dumbbells really really slow while activating my back and stabilizing my shoulder. It’s been a few months and not only has my chest grown and developed like never before but I can bench incline decline and flat with no pain and most of my injuries healed as well.
How can somebody dislike Jeff ..?
Haters gonna hate , potatoes gonna potate.
@@bebop504 is saying facts here!
Kubo Kuric Uprite row connoisseurs.
@@tawon1984 HAHA!
@@alkharif3606 lol
I can vouch for this. I did this a few months ago and now I'm shoulder pain free. I was able to heal the inflammation while working out. Doctors said I should've gone through surgery.
Hey Jeff,
Loving the vids. Could you maybe please also make a push/pull video. I am looking for new exercises and a little uncertain when to do shoulders in my push pull leg split. Would be much appreciated. Keep up with the great videos.
Hit front and mid delt in push days with overhead press front raises military press and lateral raises etc, on pull days rear delts get hit by heavy rows and pulling movements, but adding something like facepulls is good to target the rear delt
this makes sense...my doctor told something similar, some muscle parts on my shoulder pull stronger than the other, thats why my rotator can´t stay where it should be.
3:35 Jeff's vascularity blocking a typical humans tear pathway. Badass.
That's really good & it's something I should have thought about.. Stability & set up are key..I'm an older extremely good bencher who has taken alot of time off that should know this
Why do I feel like he was specifically looking at me when he said to do your face pulls?!? How did he know that I skip those?!
Holy crap, this worked! I used a barbell and still it worked. Thanks Jeff! I’ve been experiencing pinching for months.
Whenever I have a problem, Jeff always seems to magically pop on my suggestions, telling me how to get to the bottom of it.
I love that almost every pain scenario I encounter I can find a way to combat it through Jeff's awesome explanations. It's hell getting older, but it doesn't mean I have to accept getting weak! Thanks Jeff!
This was great but I really wish he went over a few stability exercises to strengthen those weak muscles
Fadi B its 2019 & this 🐈 not only dude that knows his shit... u know how use google yet ?
Face pulls!!!!
Barone B you sound like a bitch
@@Jr12345_ plot twist: he is a bitch
@Aidan Bergeron ☺️💔 Headshot
Huh. I had no idea I was supposed to pinch my shoulders while bench pressing. You just solved all my issued with lifting weights. Thanks!
The only pain I get is from not winning the giveaway...😭
Lol
Lol noob
Too bad you’re not the real Max
J B stfu noob
Nobody wins that giveaway..........its fake
I literally complained about the front of my shoulder hurting while benching yesterday and jeff uploads a video for me fuck I love this dude lol
3:30 ish and I'm feeling some facepulls coming on...
EDIT: 4:56 ...ahhh there they are
This video came at the right time because I have chest today and my right shoulder does hurt. I'm going to implement this technique today and see how it goes
I was so early that the website was down
Guess who got a better luck next tim
heyy i won!!
Albin Alex can you please send it to me too? Ill do anything.
@@altyaltyalt hes lying
I'm going to try this tomorrow because shoulder pain has definitely affected my bench press. Thanks
Hi Jeff, would be nice to see how a good “deload week workout” could look like. Love the vids!
Jeff deserves money from me for all the good he's done. Less pain, more enjoyment through so many benefits of just having a better understanding of how my body works. Another great video. Thanks
Jeff, please do a video on why the low back pops when doing ab exercises and how to fix. Am I alone with this issue?
That would be a good idea. I get them too sometimes
I hear a pop from my hip
I have the same problem man
He already done 2 videos for this, search it ^^.
@@takethepowerback83 Sorry to say but that I don't know, search "fix" or "pain" + Athlean X and research some time, I'm sure he will have some, don't over look his older videos, they're very good too. Best of luck
By watching your videos I learned more about the human body and how all these joints, muscles, bones etc work, than from 12 years of school - thank you so much!
And please bring Jesse back :) He’s awesome!
Random person: Hey Jeff how much body fat do you...
Jeff: No
That's very useful. I'd given up doing bench presses because of the pain and crunching in my right shoulder. Guess I'll have to give this a try now!
Jeff, have you ever considered doing a video with Brian Shaw??
Waiting for shoulder instability video like this for a long time thank you
First time today that my shoulders hurt during bench press, Jeff never stops to amaze me with his timing
I had been having this problem since day 1 of my bench press
I'll definitely try it thank you jeff
Gotsta stretch before any lift, I always use a real light weight to stretch the chest and front delts.
If Jeff does not go to JRE .
we will not form an arch back while performing bench press.
Before I discovered Athlean X I had bad shoulder pain in alot of my presses. Now after months on daily training my RC and doing facepulls I’m happy to say I’m pain free. Thanks Jeff!
How to get rid of shoulder pain in bench press:
1. Have proper form
2. ???
3. Profit
Baertorv 🤣🤣
2-Facepulls
This was such a huge help for me!!! I been benching wrong for years!
Instagram squad knew this video was coming!
Yes daddy
@@smokerx6291 yes daddy
Dude you are the Nostradamus of fitness! how did you know that??! Ive been feeling pain and having a hard time benching because of my shoulder for weeks now.
Jeff is an ageless wonder!
Most definitely
Jeff, I tried your suggestion. No pain! I will use that too, and continue working on rotator cuff strengthening. By the way, since it was such a light DB weight I supinated wrists at end to squeeze pecs at peak contraction. Excellent finishing move.
Me: My gains are killing my gains
Jeff: Your gains are killing your gains în the wrong way
Me: 😓😓???
Ok. This stupid joke is beyond stupid.
dumbest shit ever
idiot.
I literally had double shoulder impingement.
I RUclips diagnosed myself with bicep tendinitis, did the RUclips therapy and changed my shoulder and bench form and it went away! I thought for sure I had messed up my shoulders for life.
Can u share the therapy which helped u?
@@anuragdwivedi1073 actually what helped me the most is switching to Arnold military press instead of standard. Then I massaged the hurt muscle part of my shoulder by pushing into the muscle. RUclips bicep tendinitis. But you may have a different shoulder problem.
@@steverocksyo thanks brother...will definitely apply it...I have very little pain on the lateral delt.
Welcome all you brethren of the "Please Try Again!" squad!
Bros tips never fail to amaze me, it’s like magic honestly
"My Knees Hurt When I Squat"
I was excited when I saw the title of this video because I have shoulder pain on my left side when I do chest but I would have liked to seen some demonstrations with bench bar and even cables because I have pain and I do both of those exercises not just dumbbells thank you Jeff keep up the good work with the videos
It felt as if you were speaking directly to me. Thank you Jeff
what about shoulder pain after pull-ups?
do some rotator cuff strengthening exercises
this is definitely good to know because I have been feeling pain when I come up from a bench press
Rimons got a new hat xD
Once again, i tried this correction and the pain is gone. Thanks again Jeff! Great help.
Damn Jeff, my shoulder really just started hurting for the first time today while I was benching, kinda suspicious🤔😂
Yup, count me in. After being a shot put and javelin athlete when I was young, my shoulder has always had problem doing bench press. Will try this technique and see what happens. Thanks Jeff!
Man, Jessie has really lost his gains!
Thank u so much for this video. My shoulder had been giving me problems and was thinking I can bench anymore
“Do your freaking face pulls”
a year later and this came in so clutch. Thank you so much Jeff, it’s been a year of wasted time benching since now