Bench Press Injury Help
Bench press injury help page. Lately, I have got a few emails from guys asking about bench press injury information. Some of these guys have injuries as a result of bench pressing, others want to prevent a bench press injury and some want to know the common causes of bench press injury. So I've made this page to help answer these questions. First lets look at types of bench press injury:
Types of bench press injuries:
The most common type of bench press injury is front deltiod tear. Your shoulder muscle is weak compared with your chest, yet it supports a lot of weight during a bench press. The shoulder muscle is also the most susceptible to injury from not warming up. You will feel a sharp pain where your upper chest meets your shoulder muscle when you put your shoulder under load.
The other common bench press injury is a chest muscle tear. The mostly occurs on the outside of the chest muscle, and this is where you're most likely to feel pain. This injury will more than likely occur when your muscle in stretched out, which is when the bar is closest to your chest. Often the situation may become worse, as you will not be able to raise the bar.
Tricep injuries can also occur from the bench press movement, but these are rare. Triceps are used as secondary muscles, and are not under the same amount of pressure as the chest and front deltiods.
Common causes of benching injuries:
The common causes of a bench press injury are the following:
As you can see, a bench press injury could easily be prevented by using a little common sense. Read on...
How to prevent bench press injurues:
Bench press injury prevention is common sense, and the basic rules we all learnt in physical education in primary school! Firstly, you should warm up your chest, shoulder and triceps fully before you start benching. The best way to do this is benching a very light weight for high reps. I usually start of by just benching the bar for about 60 reps, the put a small amount of weight on for 20 reps. And I never start off with my highest weight on my first set, I pyramid up to it. Pushups are another good warmup.
Second, know your limits. Don't let your ego take over. You know what you can bench and what you're capable of. Don't push it too far. Third, if you're attempting heavy weights always have a spotter on hand to assist you. And last, always use correct form when benching. This means the correct grip on the bar, keeping your mid section tight and keeping your feet fixed on the floor. If you're unsure, read this guide.
How to treat a bench press injury:
If you do get a bench press injury, the best thing you can do is see a sports doctor immediately. It could be serious, and it might not be, by why risk it? You might have to lay off the shoulder/chest training for a while. The best way to ease yourself back in is to do dumbbell bench presses instead of barbell. Dumbbells allow for a more natural range of motion which will strain your shoulders and chest much less.