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Fitness

You’re Not Actually Strong Enough to Bench

In order to prevent a nasty shoulder injury and to increase your weight on the bar, you need to have shoulder stability and mobility first.

Written by Cassie Dionne Last updated on Apr 8, 2022

The bench press is a staple in the weight room for bodybuilders, athletes, fitness enthusiasts, and powerlifters alike. If you’re reading this, I’m sure you’ve included the bench press into your own fitness routine.

To those of you who bench press, my question is simple: are you really strong enough to be benching? You might be surprised, but for many of you the answer is a resounding “no.”

Related: The Best Chest Workouts for Muscle Mass, Strength, and More

You’re Too Weak to Bench Press

Oh, but you can push 400lb? Good for you! But, that doesn’t mean you should be.

In order to both prevent a nasty shoulder injury and to increase your weight on the bar, you need to have the required shoulder stability and mobility. If you don’t have this, you are putting your shoulders at major risk of injury and stalling your performance gains. Keep benching like this and not only will you have to take a break from the bar, but you will also be in pain and potentially unable to perform your normal daily activities. Not exactly optimal, is it?

Related: The Bench Press Is a Pull: 5 Cues You Might Be Missing

Here’s the deal (and you’ve heard it before): you’re only as strong as your weakest link. When it comes to the bench press, the shoulder stabilizers are almost always the weakest link.

What You Need to Bench Safely

Your scapula (shoulder blade) is the only thing that connects your shoulder to your body. Therefore, the proper functioning of the scapula is crucial when it comes to your overall shoulder health. Furthermore, optimal positioning of the scapula is imperative in order to properly transfer force. What happens if you can’t properly transfer force? Below average lifts and shoulder injuries. In other words, nothing good.

“[Y]ou need to have the required shoulder stability and mobility. If you don’t have this, you are putting your shoulders at major risk of injury and stalling your performance gains.”

Studies have shown that weakness of the scapular stabilizers (and the consequent altered movement and biomechanics) results in increased stress to the shoulder, increased rotator cuff compression, and decreased performance of the shoulder complex. In layman’s terms, this means not only is your scapula not moving properly, but your rotator cuff and shoulder joint function will suffer, in turn affecting your performance and increasing your risk of injury, both traumatic (think tear) and insidious (rotator cuff impingement, tendinosis, etc.).

shoulder injury, shoulder stability, shoulder exercises, bench press, bench

RELATED: Why Do I Keep Jacking Up My Shoulder? A CrossFitter’s Dilemma

It’s the difference between shooting a cannon from a canoe versus from solid ground. You need a solid, stable base in order to effectively move your limbs. If you don’t have this stable base, two things will happen: your body will have to limit the amount of weight you can stabilize, and it won’t be a question of if you get injured, but when.

How to Test Your Shoulder and Scapular Stability

Here is a simple exercise that acts to both stretch out your upper back (lats) and test your shoulder and scapular stability – the stability ball reach, roll, and lift.

  1. Start kneeling with your pinky fingers placed gently on the front of the stability ball.
  2. Roll forward so your arms go into full flexion overhead, externally rotating your shoulders as you roll.
  3. Your head should be relaxed, and back flat.
  4. At this point, your shoulders should be fully flexed and your palms facing the ceiling. You should feel a solid stretch in your upper back and shoulders.
  5. Next, you’re going to lift one hand off of the stability ball, about two or three inches, and hold for three seconds.
  6. Alternate hands. You should be able to this easily, without any shaking, or pain. In terms of reps, I usually have people do twenty total (ten per side).

shoulder injury, shoulder stability, shoulder exercises, bench press, bench

If you can do this exercise perfectly then you have my blessing to bench press, as long as you do so with proper form. If you struggle to do this, you better fix it, and fix it quickly before you end up on my table with a shoulder injury.

“A lot of times I have athletes who are incredibly strong come to me with pain or dysfunction. They excel in their sport, can push heavy weight, but can barely do this simple exercise.”

Why Is This a Good Shoulder Test?

This exercise is an excellent indicator of your scapular and shoulder stability. Not only that, but performing it regularly improves mobility of the shoulder girdle as well as trains your scapular and shoulder stabilizers. These stabiliziers include the muscles of your rotator cuff, your serratus anterior, and your lower traps – all key in keeping that cannon on solid ground and far away from the canoe.

RELATED: Why Does the Front of My Shoulder Hurt?

This exercise is actually pretty incredible. A lot of times I have athletes who are incredibly strong come to me with pain or dysfunction. They excel in their sport, can push heavy weight, but can barely do this simple exercise. Their strength hides their dysfunction. This is why this simple test and exercise can serve as a giant wake-up call to them – and to you. I mean, if you bench regularly but can’t lift your hand off of a ball, what does that tell you?

The best part? Once you’ve figured this out, and subsequently work on it, just wait to see your performance, pain, and risk for injury improve.

References:

1. R. Paine and M. Voight, M., “The Role of the Scapula,” International Journal of Sport Physical Therapy, 8 (2013) 617-629.

2. D. Wattanaprakornkul, et al. “Direction-specific recruitment of rotator cuff muscles during bench press and row,” Journal of Electromyography Kinesiology, 21 (2011) 1041-1049.

Photos 1&2 courtesy of public domain, via Wikimedia Commons.

About Cassie Dionne

Cassie is the lead physiotherapist at Taylored Training Fitness Studio in Kingston, Ontario, Canada, where her goal is to change the way physiotherapy is done. Tired of hearing athletes complain about going to a therapist who gave old-school, boring (and often ineffective) exercises and put the client on a machine for twenty minutes, Cassie and the team at Taylored Training decided to do something about it.

Cassie believes that physiotherapy should be hands-on, manual, and exercise-based, with clients seeing noticeable improvements each and every session. She works closely with the coaching team, and together they show that the key to successful treatment is the integration of physiotherapy with improved physical fitness, allowing clients to succeed in achieving long-term success.

Cassie received her Masters of Science in Physical Therapy as well as her Bachelor of Physical and Health Education from Queen’s University in Kingston, Ontario. While at school, Cassie was heavily involved with university level athletics, working as a therapist with the varsity teams at the Royal Military College of Canada and Queen’s University.

Since that time, Cassie continues to work with both recreational and competitive athletes at the local, university, provincial, national, and international levels. Cassie also has a passion for continued learning and has attended countless conferences, seminars, and courses in topics including functional rehabilitation, soft tissue release, manual therapy, and a variety of other assessment and treatment techniques.

In addition to her work, Cassie has also undergone her own physical transformation, losing over 100lbs. Being passionate about health and fitness, she wanted to make sure she was practicing the life she so strongly believed in. She therefore knows the importance of a good fitness program and qualified coaches to help you reach your goals.

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