Posted by Shoulder Clicking Bench Press no Pain
The bench press is a great way to strengthen your upper body and enhance your triceps, shoulders, and chest muscles. It does, however, come with some concerns and may be harmful to the health of your shoulders.
When bench pressing, you could occasionally hear and feel a clicking sound in your shoulder. It’s critical to understand the origin of this and how to address it.
Clicking Shoulder and Bench Press
According to the University of Washington Medicine, a rotator cuff injury is the most likely reason why your rotator cuff clicks while you perform a bench press. Four tiny muscles called the rotator cuff cooperate to support and stabilize your shoulder joint.
The Mayo Clinic states that repetitive pressing or overhead exercises, such as bench presses, can promote inflammation of the rotator cuff muscles, which can trap them and result in shoulder clicking and pain.
Tendons moving across bony parts of your humerus, or upper arm bone, is probably the reason for shoulder clicking if you don’t feel any pain.
Strengthen Your Stabilizers
The majority of people rarely work on their upper back, which also supports the shoulder joint, and rarely focus on their rotator cuff muscles. Spend fifteen minutes performing rotator cuff exercises, such as face pulls, external rotations, lower trap lifts, and Cuban presses, following each upper-body workout.
Focus on technique while working in the 12- to 20-repetition range with light to moderate weights. Your shoulder joints should become more stable, and your risk of reinjury should decrease if you incorporate these into your regimen.
Screenshots of Bench Press:
Common bench press injuries:
The four muscle and tendons that make up the rotator cuff, which surrounds our primary shoulder joint, are among the most frequently injured areas. Although they serve to move the shoulders and stabilize the joint, the rotator cuff tendons are sadly the weakest part of our shoulder and can tear or become inflamed (subacromial bursitis) if we don’t warm up, stretch, and build up properly.
When pressure is applied to the shoulder’s bursa, a fluid-filled sac that reduces friction and rubbing in the shoulder during movement, it erodes and increases friction and rubbing on muscles, resulting in subacromial bursitis.
A glenoid labral tear, which affects the soft tissue cuff surrounding the shoulder socket, is another frequent injury.
Five best practices of Bench Press:
To develop proper form and prevent brench press injuries
Throughout, maintain your shoulder blades retracted or braced.
Instead of flattening your back when bench pressing, keep your back arched by supporting your shoulder blades and raising your chest.
No higher than your nipples, touch the bar on your chest.
The bar should move in a curved motion instead of a straight “up and down” motion.
Throughout the controlled, slow repetitions of the exercise, your elbows should stay firmly under the bar.
St. John & St. Elizabeth’s Shoulder Unit is the best place to go if you are hurt so you can recover completely.
For all upper-limb injuries, the shoulder unit offers a complete service. A top orthopaedic consultant who specializes in treating all disorders affecting the upper limbs and shoulders will see each patient. For advanced, practical, and speedy rehabilitation, we collaborate closely with our experienced physiotherapists from consultation to examination and professional therapy.
Lack Muscular Endurance:
Indeed, you must possess the necessary strength, but according to Wickham, you also need to have the endurance to climb many stairs or flights of stairs. “Muscular endurance is the ability to repeatedly perform a movement or task without your muscles getting fatigued,” according to him.
Additionally, your heart and lungs may not be functioning properly if you are experiencing dyspnea. A disease affecting the cardiovascular (heart) or pulmonary (lung) systems may be the cause of this. Before starting an exercise regimen, see a doctor if you’re worried that it could be more than just being out of shape.
Not Squeezing Your Shoulder Blades Together during Bench Press:
The bench press requires more than just pushing weight while lying on a bench; you also need to make the exercise as biomechanically effective as possible and provide a firm, secure base from which to push.
Your shoulders will have to work harder. And your chest activation will be lower if you don’t slide your shoulder blades together. Additionally, it will make the press more difficult. Because it will sink your chest and increase the distance the bar must go. When benching, always lock your shoulder blades back and down.
Shoulder Anatomy and Function
There are numerous muscle groups in the shoulders; however, there are three primary ones:
- The anterior deltoid
- The medial deltoid
- Deltoid posterior
Many people mistakenly believe that the shoulder is made up of four separate joints:
- The glenohumeral joint
- Joint of the scapulothoracic
- Joint acromioclavicular
- The sternoclavicular joint
The shoulder region’s primary roles include eccentric and concentric muscle movements as well as joint stability. The shoulder ligaments are comparatively loose in comparison to other parts of the body. Because of the wide range of motion in this region. But during dynamic muscle activities, the rotator cuff muscle’s main job is to keep the humerus’ head in the scapula’s glenoid cavity.
Elbows Too High
Your elbows and shoulder capsules are severely strain when you bench press with your elbows straight out to the sides. From an aerial perspective, this error also causes the barbell path to pass over. Your collarbones rather than your sternum, increasing the distance the bar must travel.
Instead, as you descend, keep your elbows closer to your rib cage and hold. The barbell has a little narrower grip. You want your torso and upper arms to form a 45° angle when viewed from above.