Shoulders. Chest. Triceps. 

That’s right, you know what day it is, Park Slope – it’s upper body day! 

And that can only mean one thing – hello, bench press!

The bench press, an emblem of strength training, has cemented its status as a cornerstone exercise in the weightlifting and bodybuilding community – known for its unparalleled ability to sculpt the upper body. 

In fact, one study (which analyzed millions of workouts from over 274,890 users in a workout app) found that nearly 10% of all workouts featured the bench press – more than any other exercise recorded.

For reference, the squat came in second at seven percent, and the deadlift was third at five percent. 

So, what makes the bench press so popular? 

It’s not that hard to learn. The pump is legit. You can easily track your progress. The long-term results are obvious. And, let’s be honest, there’s nothing quite like that feeling when you set a new personal record. 

The Painful Truth: Bench Press Injuries Are No Joke

You know what they say – every rose has its thorn, right? 

With the bench press, that thorn comes in the form of an injury, and it happens more often than we’d like. Sometimes it originates in the shoulder, while other times, it might originate in the chest, wrist, or elbow. 

Let’s take a look at some of the most common injuries weightlifters suffer at the bench press: 

• Rotator Cuff Tear - a rupture or tear in one or more of the tendons of the rotator cuff, a group of muscles and tendons surrounding the shoulder joint.
• Shoulder Impingement - a condition where the tendons of the rotator cuff become irritated and inflamed as they pass through the subacromial space.
• Bursitis - the inflammation of a bursa, a small fluid-filled sac that reduces friction between the bones and tissues in the shoulder.
• AC Joint Sprain - an injury to the acromioclavicular joint in the shoulder, characterized by damage to the ligaments that hold the clavicle to the acromion.
• Pectoral Tear - a rupture of the pectoralis major muscle, typically occurring near the muscle's attachment to the humerus or sternum.
• Labral Tear - a tear of the labrum, the ring of cartilage that surrounds the socket of the shoulder joint. 
• Wrist Sprains - an injury characterized by stretching or tearing of the ligaments in the wrist, caused by improper grip or excessive weight.

Either way, the story stays the same – pain, pain, and even more pain. 

Depending on the severity of the injury, you could find yourself going through a months-long rehab and recovery process. Of course, that means keeping you away from doing what you enjoy doing the most. 

Don’t worry – PhysioRX has your back! (or, in this case, your shoulders!)

How to Overcome Bench Press Injuries

There’s nothing more devastating than suffering a shoulder, wrist, or chest injury while doing your favorite exercise. We’ve all been there, and, trust us when we say this – we wouldn’t wish it upon anybody!

But accidents happen – and injuries are a way of life. 

For a small injury, the best course of action is a combination of rest, ice, compression, and elevation – also known as the R.I.C.E. method. And don’t give up on your workouts entirely, but minimize the strain on the injured muscle and try to find the root of what caused the injury – whether it be form, weight, etc. 

For a more severe injury, consult with a healthcare professional for a proper diagnosis and tailored treatment plan. This plan may include modifications to exercise technique, the use of supportive equipment, and a gradual return to lifting to ensure complete healing and prevent further injuries. 

At PhysioRX, we achieve this in three primary phases: 

1. Physical therapy to restore mobility.

Like any other serious injury, overcoming a severe bench press injury begins with physical therapy. These sessions play a vital role in regaining mobility, strength, flexibility, and function in the injured muscle.

How many sessions will depend on your progress and the nature of the injury, but patience is crucial.

The idea is to slowly work your way back to full function in the upper body – that way, you can return to your normal daily activities without the physical pain and mental anguish that comes with an injury.

2. Personal training to increase strength. 

Physical therapy without personal training is like laying the foundation of a home without building walls. You establish stability and address key issues, yet miss out on building strength, endurance, and more.

Recovering is one thing, but being the best version of yourself is an entirely different story. 

At PhysioRX, we’re not just getting you back on the bench press – we’re giving you the tools you need to set new personal records with your bench press, without the pain and without the fear of another injury. 

3. Prevention is often the best medicine. 

We’ve got you back in the gym, and you feel better than you’ve ever felt. There’s only one more thing to do: prevent another injury from ruining all that progress. Don’t worry, PhysioRX can help with that, too!

How do we do it? By promoting proper form, technique, mechanics, and weight while working out. 

Doing exercises properly and understanding your limits are two of the biggest things you can do for yourself in the gym. With PhysioRX, you’ll gain confidence in yourself and trust in your favorite muscles!

Don’t Let Bench Press Injuries Weigh You Down!

Are you experiencing pain in your shoulders, chest, arms, or wrists – either during or after bench pressing? Has it been a while since you saw any real progress from your bench press routine? Are you worried your technique or form is putting your body at risk? Do you want to finally hit that new PR? 

If you answered ‘yes’ to any of those questions, then you’ve come to the right place!

At PhysioRX, we understand how frustrating bench press injuries can be – especially when all you want is some upper-body gains. The good news is that you can overcome this injury with a combination of physical therapy and personal training – and we have just what the Park Slope community needs!

Book your intro consultation with one of our experts today – we can’t wait to help you meet your goals!