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How the Bench Press Can Lead to Shoulder Injury and Pain – Common causes of shoulder injuries during a bench press come from the following:

Poor form Improper grip Extending beyond your range of motion Muscle imbalance Joint dysfunction

One of the most likely causes of bench press shoulder pain is not using proper form during this exercise. Rounded shoulders cause greater internal rotation of the shoulder joint, for instance. This places more stress on the rotator cuff muscles. In some cases, it can lead to rotator cuff impingement.

If rounded shoulders are the issue, you’re likely to feel pain in the front of the shoulder. Poor form can also appear via improper grip width. A wide grip places more stress on the shoulders. (Conversely, a narrow grip increases elbow stress.) This stress increases your risk of a cuff injury. Extending beyond your range of motion can lead to pain in the shoulder area too.

Push past this range far enough and it can even lead to a rotator cuff tear. Pain can also be a result of lifting too much too soon. This often presents as pain near the shoulder blade. Another potential cause of shoulder pain during the bench press is muscle imbalance.

If one shoulder is weaker than the other, you may develop pain in the weaker shoulder. Muscle tightness can lead to pain as well. If your acromioclavicular or AC joint has a dysfunction, this can lead to pain. The AC joint is on the top of the shoulder. Injury to this area can occur as a result of trauma, such as by falling on it or being involved in an accident.

You can also injure the AC joint with overuse, such as when lifting weights that are too heavy or performing repeated actions that involve lifting your arms overhead.

How long does it take for shoulder pain to heal from bench press?

Average recovery time – It may take up to six weeks for the tendons or tissues to heal and up to three months of movement and strengthening for an operated shoulder to rehabilitate. When it does, patients usually enjoy a full range of motion and near-normal arm strength.

How do I know if I have damaged my rotator cuff?

What are the symptoms of a rotator cuff tear? – Sudden tears from accidents cause immediate, intense shoulder pain and arm weakness. With degenerative tears, you may have mild pain that improves with over-the-counter pain relievers, Over time, the pain gets worse, and pain relievers don’t help.

Difficulty and pain caused by raising your arm. Popping or clicking sounds or sensations when moving your arm. Shoulder pain that worsens at night or when resting your arm. Shoulder weakness and struggling to lift items.

Can you bench with a hurt rotator cuff?

Exercises to Avoid – If you have a rotator cuff injury, get ready to let those weights rest a bit at the gym. You should avoid lifting weights above your head or out from the sides of your body. These movements can cause more stress and even further injury to the area.

Does bench press damage shoulders?

Is Bench Press Bad for my Shoulders? Author: Brian Schiff PT, DPT OCS, CSCS It’s no secret that most guys love to bench press in the gym. Some pick it up through sports directed training programs, while others simply want to get buff and strong on their own.

The amount of weight one can bench press can be seen as a badge of honor and show of strength. With that said, heavy repetitive bench pressing may also pose a risk to shoulder health. Like any repetitive loading activity, the joint must adapt and respond to stress. Often times, the goal of strength programs is to continue building hypertrophy and max strength, thereby leading to progressive loading regimens.

Over time, the shoulder must adapt to this pattern of loading. Positive adaptations include muscle hypertrophy (increased mass) in the chest, deltoids and triceps, increased strength and ultimately increased confidence. In some sports, improved horizontal pressing strength may lead to improved performance (e.g.

Poor posture via rounded shoulders and increased internal rotation caused by pec tightnessRepetitive friction between the rotator cuff and/or labrum particularly in deeper range of motionAcquired capsular laxity in the anterior shoulder joint over timeArthritis in the acromioclavicular joint (known as weightlifter’s shoulder)Risk of pectorals major rupture

A person’s own anatomy (the shape of the acromion) may further contribute to shoulder impingement. X-rays often reveal whether the acromion is normal, flat or hook-shaped, as well as if any bone spurs are present that may compromise the rotator cuff. If pain occurs in the shoulder with pressing, this should be viewed as a red flag.

Modifying range of motion by limiting the depth of the barbell or dumbbell path can be helpful in reducing strain on the shoulder. Preventing the elbows from traveling below the midline of the upper body will help safeguard the shoulder, and this is especially important for overhead athletes such as throwers, swimmers, tennis players, etc.

Performing dumbbell or barbell pressing from the floor ensures the elbows do not pass this point. In the end, too much of any one movement or loading pattern can create overuse pathology. Some may be able to lift for years without an issue, while others may suffer acute injuries early on in life.

Both Raleigh Orthopaedic Performance Center locations offer free injury screens for acute or ongoing concerns. Contact us for a free injury assessment: Cary 919-535-8845

: Is Bench Press Bad for my Shoulders?

How long does a rotator cuff take to heal?

Why am I still having symptoms after rotator cuff surgery? – The most common causes of pain after rotator cuff surgery are (1) that the shoulder is still recovering from the surgery itself and (2) the shoulder has gotten stiff due to lack of movement.

It is well known that rotator cuff surgery is a major operation where the rotator cuff tendons (Figure 1) are sewn back to the upper arm bone (humerus) (Figures 2 and 3). The other major reason patients have pain after rotator cuff surgery is due to stiffness of that shoulder. It is common after rotator cuff surgery to have some stiffness due to the fact that the operation caused the arm to be held without motion for some time.

It is important after the surgery to protect the rotator cuff repair for several weeks while it heals, and during this time it is very common for the shoulder to get stiff to a lesser or greater degree. Your doctor and physical therapist can keep an eye on this for you and let you know if your stiffness is the expected amount or too excessive.

Often times the stiffness can be treated, and the pain resolves. It takes the repaired rotator cuff tendons about six weeks to heal initially to the bone, three months to form a relatively strong attachment to the bone, and about six to nine months before the tendon is completely healed to the bone. Most patients who have had rotator cuff surgery will tell you that it takes about nine months before the shoulder feels completely normal.

This observation is supported by a study showing that in patients who have had rotator cuff surgery, strength in the shoulder muscles is not fully recovered until nine months after the surgery. As a result, it is normal to expect some continued symptoms of pain or soreness after rotator cuff surgery for several months.

How do you fix shoulder pain from lifting?

SHOULDER IMPINGEMENT – Shoulder impingement affects the rotator cuff in the upper arm. Each time you raise your arm, you create less space between the tendons and the shoulder blade. Over time, the shoulder blade’s acromion may begin to irritate the rotator cuff or its bursa sac.

Motions that use the rotator cuff tendons increase the likelihood of impingement. This includes any sport with overhand motions or exercises that include lifting weights above the head. Many people don’t realize that the mild pain is a sign of impingement, and unfortunately don’t seek treatment until the pain has worsened.

You may have a shoulder impingement if you experience:

Swelling or tenderness Pain whether you’re resting or exercising Sharper pain when lifting or reaching Weakness and loss of motion Difficulty reaching behind your back

There are several ways that you can prevent this condition. If you’re just starting a training plan, add reps slowly and trade off between push and pull exercises to build both front and back muscles (i.e., for every pushup, do a row). Avoid overdoing exercises where the elbow is above the shoulder, like upright rows and shoulder presses, along with lateral raises and behind-the-neck pulldowns.

For more stability, activate your lower trapezius muscles before pulldowns by bringing your shoulders down and together. If you do experience shoulder impingement, we recommend temporarily replacing your weightlifting regimen with physical therapy. Your doctor may suggest cortisone injections as well.

These conservative treatments are often sufficient, but if needed a doctor can perform surgery to remove or repair the damaged areas. This can prevent future injury to the tendons, especially if you have bone spurs.

Is shoulder pain normal after lifting?

Most Common Shoulder Injuries From Weight Lifting Sprains or strains occur from over stretching or partial tearing of a ligament in the shoulder or tendons. You will feel pain with any movement. Partial or complete rotator cuff tear and labrum tear is a more serious injury.

Will a rotator cuff heal on its own?

Will a rotator cuff tear heal on its own? – In most cases, a rotator cuff tear will not heal on its own. If your pain and other symptoms persist despite conservative treatment such as steroid injections and physical therapy, it’s time to speak with a shoulder specialist.

What does a slightly torn rotator cuff feel like?

The rotator cuff is a group of four muscles that come together as tendons to form a “cuff,” or cover, over the head of the humerus (upper arm bone). The four muscles — supraspinatus, infraspinatus, subscapularis and teres minor — originate from the scapula (shoulder blade).

Typically, you will feel pain in the front of your shoulder that radiates down the side of your arm. It may be present with overhead activities such as lifting or reaching (e.g., serving in tennis, painting a ceiling). You may feel pain when you try to sleep on the affected side. You may note weakness of your arm and difficulty with routine activities such as combing your hair or reaching behind your back. If the tear occurs with injury, you may experience acute pain, a snapping sensation, and immediate weakness of the arm.

A rotator cuff tear can extend or get larger over time. This can occur normally over time, or with repetitive use or a re-injury. It is common for patients with known rotator cuff disease to have acute pain and weakness following a minor injury. This likely represents extension of an existing tear.

If you know you have a rotator cuff tear, worsening pain and decreasing strength may mean the tear is getting larger. If you have injured your shoulder or have chronic shoulder and arm pain, it is best to see an orthopaedic surgeon. They can then make a diagnosis and begin treatment. Your doctor may recommend a diagnostic imaging study such as a magnetic resonance imaging (MRI) scan or ultrasound to confirm the diagnosis.

Early diagnosis and treatment of a rotator cuff tear may prevent symptoms such as loss of strength and loss of motion from setting in. If your primary physician has already made the diagnosis, an orthopaedic surgeon can review both surgical and nonsurgical options and start treatment.

Anti-inflammatory medications Steroid (cortisone) injections Physical therapy

The goals of treatment are to relieve pain and restore strength to the involved shoulder. Even though most tears cannot heal on their own, you can often achieve good function without surgery. If, however, you are active or use your arm for overhead work or sports, surgery is most often recommended because many tears will not heal without surgery. Surgery is recommended:

If you have persistent pain or weakness in your shoulder that does not improve with nonsurgical treatment. Frequently, patients who require surgery will report pain at night and difficulty using the arm for lifting and reaching. Many will report ongoing symptoms despite several months of medication and limited use of the arm. In active individuals who use the arm for overhead work or sports. Pitchers, swimmers, and tennis players are common examples.

Additionally, surgery may be recommended for complete tears that are acute and due to a trauma. The type of repair performed is based on the findings at surgery.

A partial tear may require only a trimming or smoothing procedure called a débridement. A full-thickness tear, which usually means the tendon is torn from its insertion on the humerus (the most common injury), is repaired directly to bone.

Three techniques are used for rotator cuff repair:

Traditional open repair Mini-open repair Arthroscopic repair

Your orthopaedic surgeon can recommend which technique is best for you. Rehabilitation plays a critical role in both the nonsurgical and surgical treatment of a rotator cuff tear. When a tear occurs, there is frequently atrophy of the muscles around the arm and loss of motion of the shoulder.

An exercise or physical therapy program is necessary to regain strength and improve function in the shoulder. After surgery, the repair must be protected from certain activities that may put healing at risk. As such, a therapist can provide a safe and progressive therapy program. Even though surgery repairs the defect in the tendon, the muscles around the arm remain weak, and a strong effort at rehabilitation is necessary for the procedure to succeed.

Complete rehabilitation after surgery may take several months or even up to a year. Your orthopaedic surgeon can prescribe an appropriate program based on your needs and the findings at surgery.

Can I train chest with a rotator cuff injury?

It is totally safe to perform weight training if you have a rotator cuff tear.

Should I lift with a strained rotator cuff?

Overhead Lifts – During the recovery phase of a rotator cuff injury, avoiding overhead lifts with any weight is highly recommended. Movements that require the shoulders to be put under intense pressure or performing complex motions will put more strain on the muscles and potentially cause more significant injury.

Should you warm up rotator cuff before benching?

Never perform a rotator cuff routine prior to bench pressing or overhead pressing movements. If you feel serious pain in your shoulder it may be too late. Go see a sports medicine physician.

Can weak shoulders limit bench press?

If you have weak shoulders, you’ll struggle to add weight to the barbell due to your shoulders failing. You can increase your overall shoulder strength by focusing on exercises such as the dumbbell press and Arnold presses.

Should you touch your chest on bench?

Should I Touch My Chest When I Bench Press? Who said it was OK to stop six inches above your chest? Are these the same people parking two and a half feet from the curb? – The bottom portion of the bench press is where your pecs are most heavily activated.

• If you don’t touch the bar to your chest, you’re cheating your pecs out of a lot of good work.
• Sure, it’s the most difficult portion of the lift.
• That’s the point.
• Doing these partial reps to inflate numbers?, be advised: Any rep that doesn’t both touch your chest and end with complete unassisted lockout is not a rep.

This means that you can’t claim it when a fellow gym rat asks, “So how much ya bench?” – It’s true that partial bench reps are acceptable in certain training programs: elite level bodybuilders wish to increase time under tension in order to get maximum blood flow to certain areas of the body.

How bad is a 2 cm rotator cuff tear?

Partial-thickness tears – A commonly referenced classification system for partial-thickness tears was described by Ellman and is based on tear location, depth, and area ( Table 54.1 ). This is considered a subclassification of the stage 3 cuff lesion described by Neer.

Grade 1 involves less than 3 mm of tendon or a quarter of the footprint thickness, grade 2 involves 3 to 6 mm or less than half of the footprint thickness, and grade 3 involves greater than 6 mm of the footprint. Tears are also divided into articular-sided, bursal-sided, or interstitial. TABLE 54.1 Ellman Classification for Partial-Thickness Rotator Cuff Tears Modified from Ellman H.

Diagnosis and treatment of incomplete rotator cuff tears. Clin Orthop Relat Res,1990;254:64–74.

	Location	Grade	Size (mm)
A	Articular	1	<3
B	Bursal	2	3–6
C	Interstitial	3	>6

Snyder et al. devised a more detailed classification system based on arthroscopic findings. In this system, A, B, and C represent articular-sided, bursal-sided, and complete tears. Grade 0 represents a normal rotator cuff, grade 1 is superficial fraying less than 1 cm in size, grade 2 involves fraying 1 to 2 cm in size, grade 3 is tissue disruption in 2 to 3 cm of tendon, and grade 4 is a substantial cuff tear that involves a sizable flap and more than one tendon.

Habermeyer et al. also developed a classification for articular-sided tears based on arthroscopic findings that not only accounts for size in the coronal plane but also accounts for sagittal tear extension. In this classification, type A tears involve the coracohumeral ligament up to the medial border of the supraspinatus, type B tears are isolated within the crescent tissue, and type C tears extend from the lateral border of the pulley system over the medial border of the supraspinatus to the crescent tissue.

Despite the numerous types of classifications for partial-thickness tears, studies have demonstrated poor interobserver reliability in distinguishing tears that are greater than and less than 50% using both magnetic resonance imaging (MRI) and arthroscopic examinations.

Is rotator cuff pain permanent?

Complications – Without treatment, rotator cuff problems may lead to permanent loss of motion or weakness of the shoulder joint.

Can you live with a fully torn rotator cuff?

Non–Operative Management – Non-operative management of irreparable massive rotator cuff tears can be successful, particularly in elderly patients with low physical demands. Non-operative management usually consists of pain control with anti-inflammatories or steroid injections, rest or activity modification, and physical therapy.

Patients with “well-balanced” massive rotator cuff tears may still have good active motion and be able to perform their activities of daily living. This is usually achieved through balanced force coupling across the glenohumeral joint (intact subscapularis and teres minor) and recruitment of the deltoid muscle.

Rehabilitation programs that focus on strengthening the anterior deltoid to substitute for the deficient rotator cuff have shown good success. Other areas of focus for rehabilitation of massive rotator cuff tears include posture correction to optimize glenoid position and proprioceptive training.

How do you fix shoulder pain from lifting?

SHOULDER IMPINGEMENT – Shoulder impingement affects the rotator cuff in the upper arm. Each time you raise your arm, you create less space between the tendons and the shoulder blade. Over time, the shoulder blade’s acromion may begin to irritate the rotator cuff or its bursa sac.

Motions that use the rotator cuff tendons increase the likelihood of impingement. This includes any sport with overhand motions or exercises that include lifting weights above the head. Many people don’t realize that the mild pain is a sign of impingement, and unfortunately don’t seek treatment until the pain has worsened.

You may have a shoulder impingement if you experience:

Swelling or tenderness Pain whether you’re resting or exercising Sharper pain when lifting or reaching Weakness and loss of motion Difficulty reaching behind your back

There are several ways that you can prevent this condition. If you’re just starting a training plan, add reps slowly and trade off between push and pull exercises to build both front and back muscles (i.e., for every pushup, do a row). Avoid overdoing exercises where the elbow is above the shoulder, like upright rows and shoulder presses, along with lateral raises and behind-the-neck pulldowns.

For more stability, activate your lower trapezius muscles before pulldowns by bringing your shoulders down and together. If you do experience shoulder impingement, we recommend temporarily replacing your weightlifting regimen with physical therapy. Your doctor may suggest cortisone injections as well.

These conservative treatments are often sufficient, but if needed a doctor can perform surgery to remove or repair the damaged areas. This can prevent future injury to the tendons, especially if you have bone spurs.