Individuals dealing with shoulder pain, particularly those who engage in weight training, often wonder if they can continue bench pressing. Understanding shoulder impingement and how it interacts with the bench press can help in making informed decisions about exercise.
What is Shoulder Impingement?
Shoulder impingement occurs when soft tissues within the shoulder, specifically the rotator cuff tendons and the bursa, become compressed in the narrow space beneath the acromion. Inflammation or swelling of the tendons (tendinitis) or the bursa (bursitis) can further reduce this clearance, leading to pain. The rotator cuff is a group of four muscles that stabilizes the shoulder joint and facilitates arm movement, including raising the arm overhead and rotation.
Impingement can result from repetitive overhead activities, overuse, muscle imbalances, or anatomical variations. When performing a bench press, lowering the bar often involves the humerus, or upper arm bone, moving into a position that can narrow the subacromial space, thereby pinching irritated tendons or bursa. Flaring the elbows too wide or using improper form, such as poor scapular control, can exacerbate this compression and stress on the shoulder joint.
Adjusting Your Bench Press
Continuing to bench press with shoulder impingement requires careful modification. A key adjustment involves the range of motion; if pain occurs at a specific point, shorten the movement to just before that painful threshold. For instance, if discomfort arises when the bar touches the chest, stopping just above that point might be necessary.
Changing grip width and elbow position helps manage shoulder stress. A slightly narrower grip and keeping the elbows tucked closer to the torso, around a 45-degree angle, can reduce strain on the shoulder joint compared to a wide grip with flared elbows. Dumbbell bench presses often allow for a more natural range of motion and rotation of the wrists, which can be less irritating than a fixed barbell. Incline bench presses can sometimes worsen impingement by further restricting shoulder blade movement and forcing the humerus into the shoulder joint, decreasing the subacromial space.
Bench pressing should be avoided entirely if the pain is sharp, intensifying, or accompanied by weakness, instability, or significant limitation in range of motion. Alternative chest exercises that place less stress on the shoulder include push-ups with controlled depth and proper scapular stability, or machine presses that offer a fixed movement pattern. Flyes with a controlled range of motion can also be an option, ensuring the movement does not extend past the point of comfort.
Recovering and Preventing Impingement
Recovering from shoulder impingement involves immediate symptom management and long-term strategies for shoulder health. Initial approaches include rest from aggravating activities, applying ice to reduce inflammation and pain, and sometimes heat. Avoiding activities that worsen symptoms, especially overhead movements, is a primary step in allowing the shoulder to heal.
Seeking guidance from a healthcare professional, such as a doctor or physical therapist, is important for proper diagnosis and a tailored rehabilitation plan. Physical therapy programs focus on restoring range of motion, strengthening the rotator cuff muscles, and improving the stability of the scapula. Exercises like internal and external rotations with resistance bands, prone “T”s, and push-ups that emphasize scapular control can help reinforce the shoulder musculature.
Maintaining good posture and proper form during all exercises contributes to preventing future impingement. Addressing muscle imbalances, particularly strengthening the muscles that retract and depress the shoulder blades, helps ensure the shoulder joint functions optimally. Regular stretching to improve flexibility in the chest and shoulders also supports overall shoulder health. Recovery timelines vary, from a few weeks for mild cases to several months for more significant issues, underscoring the importance of consistent adherence to rehabilitation.