Probably a dumb question, but are my shoulders suposed to hurt when i bench?

[disturbed999]

I don't think I'm really keeping bad form when I bench, but for some reason I keep really feeling it in my shoulders, more so than in my tri's and chest.I have an I think decent width grip on it, a bit wider than at shoulder width, and I bring it down over my chest and have it touch about where my nipples are and bring it straight up over that. Am I doing something wrong?

 

[teej]

make sure you keep your back arched and shoulder blades pinched back

 

[maverickLA]

make sure you keep your back arched and shoulder blades pinched back

You've got to be kidding me.

Absolutely do not arch your back when your benching - that's begging for an injury, not to mention taking the focus away from your chest more than anything.

 

[Andru1313]

make sure you keep your back arched and shoulder blades pinched back

Ummm NO.. You should not arch your back when benching. You are not working your chest when you have shit form....

I would suggest trying going lighter and work on your form. Make sure you are pressing the weight correctly and then add more weight..

 

[maverickLA]

Let me rephrase - Teej, please do not get in the habit of arching your back while your benching. I know this allows you to push more weight - however it can be detrimental to your health. Always try to keep your back flat against the bench, if your using a ball maintain a straight core line between rectus abdominus (upper abdominals) and your knees. You will find this will give you greater results with less chance of injury...and fewer odd looks in the gym...

 

[se7ensaint]

I have the same problem, except, I get horrible cramps along my shoulder blades right before and sometimes during flat benches. I have no problems going heavier in incline benches, db or bb, or when doing decline benches. Because of the pain, I go light(125 1 set of 10 to warm up and then 175 4 sets 8). Before the pain, I was doing 150 to warmup, and then 200 4 sets 8.

 

[american dream]

i arch my back and it feels great. i've recently started doing this, about 3 months ago. i don't arch on my warm up, only on the last three or four reps on my heaviest sets. now whether this is correct or not, i really don't care, because it works for me, and bench gains have been great since i implemented this style. i also take about 3 full seconds lowering the bar before it touches my chest

 

[bulletheaded]

If you just bring the bar down to the point where your forearm and upper arm form a right angle, you're getting essentially the same benefit, according to a lot of exercise physiologists, but you're not putting nearly as much stress on what they call the "shoulder capsule." If you are thin-chested, that just makes the situation worse because the bar can come down further. Try what I am suggesting, and see if the pain clears up.

 

[Mr.SUST]

If you just bring the bar down to the point where your forearm and upper arm form a right angle, you're getting essentially the same benefit, according to a lot of exercise physiologists, but you're not putting nearly as much stress on what they call the "shoulder capsule." If you are thin-chested, that just makes the situation worse because the bar can come down further. Try what I am suggesting, and see if the pain clears up.

i've seen guys in the gym place a block of wood on their chest, i can only assume its for this reason.....