The bench press is one of the most popular exercises for building upper body strength, especially targeting the chest, shoulders, and triceps. However, despite its widespread use, improper form or variations in technique can lead to undue stress on the shoulder joint, potentially increasing the risk of injury. A recent study has explored how different bench press techniques can impact musculoskeletal shoulder loads and the potential for shoulder injuries. In this blog post, we’ll summarize the key findings from the research and how they can help athletes and fitness enthusiasts reduce their risk of shoulder injuries while bench pressing.
The Importance of Bench Press Technique
The bench press, while an effective compound movement, places considerable strain on the shoulder, especially during heavy lifts. The shoulder is the most mobile joint in the human body. It sacrifices stability for maximal mobility in order to position the hand in space to perform complex tasks. As the shoulder lacks the stability of other joints, such as the hip or knee, it is potentially more vulnerable to injuries, particularly when subjected to high forces or improper lifting technique. As a result, variations in bench press technique—such as grip width, elbow positioning, and bar path—can have significant effects on the shoulder's mechanical load and the risk of injury.
Key Factors Affecting Shoulder Loads in the Bench Press
Grip Width:One of the most notable technique variations is the width of the grip. A wider grip generally places more strain on the shoulder joint, particularly the rotator cuff muscles, as it increases the angle at which the upper arm is positioned relative to the body. This can lead to greater shoulder stress, particularly for individuals with poor shoulder mobility or pre-existing conditions like rotator cuff tendinopathy. On the other hand, a narrower grip places more emphasis on the triceps but can reduce the load on the shoulder joint, potentially lowering injury risk.
Elbow Angle and Position:The angle at which the elbows are positioned during the bench press also influences shoulder stress. When the elbows are flared out excessively, this can increase the strain on the shoulder joint, particularly the anterior (front) part of the shoulder. Conversely, keeping the elbows closer to the body, as in the “elbows tucked” technique, can reduce the risk of developing shoulder impingement syndrome and unnecessary shoulder strain, as it places less stress on the rotator cuff and surrounding muscles.
Bar Path:The trajectory of the barbell during the lift also plays a significant role in shoulder mechanics. A straight-line bar path, where the bar moves in a controlled motion along the lifter’s chest and back, tends to maintain better shoulder alignment. However, a forward or upward bar path can place uneven loads on the shoulder joint and increase injury risk, especially for individuals with poor shoulder mechanics or flexibility.
Key Findings of the Study
The study highlighted several important points regarding the effects of different bench press techniques on shoulder loads and potential injury risk:
Increased Shoulder Load with Wider Grip:A wider grip on the barbell increases the lateral displacement of the arms, which in turn increases the stress on the shoulder joint, particularly in the acromioclavicular (AC) joint and the rotator cuff. This can raise the likelihood of developing overuse injuries, such as subacromial pain syndrome, if performed frequently or with poor form under heavy load.
Elbow Position Matters:The study found that keeping the elbows closer to the torso during the press (i.e., tucking the elbows) reduces shoulder strain and may lower the risk of injury. This position helps maintain a safer mechanical advantage by preventing the shoulders from rotating excessively during the movement.
Bar Path and Shoulder Health:The bar path also has a significant effect on shoulder loads. A more vertical or controlled bar path minimizes unnecessary stress on the shoulder, while a horizontal bar path can lead to excessive strain, particularly on the anterior shoulder structures.
Implications for Injury Prevention
Given the findings of the study, several recommendations can help reduce shoulder injury risk during the bench press:
Optimize Grip Width:A moderate grip width is generally considered best for reducing shoulder strain. It’s important to experiment with grip width to find what feels most natural and does not lead to discomfort in the shoulders. This is also an important consideration when returning to bench press following injury as changing grip width may enable a quicker return to strength exercise.
Focus on Elbow Position:Tucking the elbows close to the body while pressing can significantly reduce shoulder stress. This technique should be emphasized, especially for individuals with a history of shoulder injuries or those who experience discomfort during the press. Elbow position is also an important consideration for beginners as learning to bench press with this technique can reduce risk of developing pain as loads increase over time.
Control the Bar Path:Ensure the bar follows a controlled, slightly arcing path that stays over the chest and not too far forward or upward. This will help maintain proper shoulder alignment and reduce the chances of overloading structures of the shoulder such as the rotator cuff and long head of the biceps.
Strengthen Rotator Cuff and Scapular Stabilizers:Regularly incorporating rotator cuff strengthening exercises and scapular stability drills into a training routine can help improve shoulder health, prevent overuse injuries, and enhance overall bench press performance.
Conclusion
While the bench press is a powerful and effective exercise for building upper body strength, it’s crucial to perform it with proper technique to reduce the risk of shoulder injury. The study reinforces the idea that small adjustments to grip width, elbow positioning, and bar path can significantly influence shoulder mechanics and injury potential. By understanding these factors and focusing on optimal form, lifters can continue to reap the benefits of the bench press without compromising shoulder health.
If you’re looking to maximize your gains while minimizing injury risk, remember that good technique is key—especially when it comes to such a foundational movement as the bench press.
Unsure whether your technique is optimal or already experiencing shoulder pain with bench press? Schedule a call with the experts at RISE to learn more about our approach to keeping you strong and eliminating your pain!