
Bench press is a fundamental exercise for building upper body strength, but experiencing pain while pressing can be a significant setback. At Prevail Rehab & Performance, we know how frustrating it can be to deal with pain during such a key exercise. The solution might be simpler than you think: switching to a different bench press variation can help you continue training while allowing your pain to subside. Here are some variations to try for a pain-free bench press experience.
Why Variations Matter
Pain during bench press can arise from various issues such as improper form, muscle imbalances, or existing injuries. Changing your bench press variation can shift the load and mechanics, reducing strain on the painful areas and helping you maintain your training regimen.
1. Close Grip Bench Press
The close grip bench press involves bringing your hands closer together on the bar. This variation reduces the distance the bar has to travel, which can decrease strain on the shoulders and elbows. By keeping the elbows tucked closer to the body, you may find that this variation helps alleviate discomfort in those areas.
2. Wide Grip Bench Press
Conversely, widening your grip on the bar can shift the focus of the movement and reduce stress on the shoulders and wrists. Experiment with different grip widths to find a position that feels comfortable for you. Keep in mind that going too wide may compromise stability, so find a balance that allows for both comfort and control.
3. Tempo Bench Press
Tempo training involves controlling the speed of each phase of the lift. Slowing down the eccentric (lowering) phase of the bench press can help maintain tension in the muscles and reduce the risk of aggravating existing pain. Try using a 3-4 second descent before exploding back up to the starting position. This controlled tempo can provide relief for sore joints and tissues.
4. Spoto Press
The Spoto press is a bench press variation that involves pausing the barbell slightly above the chest, just before the point of contact. This pause eliminates the stretch reflex and forces the muscles to work harder to overcome inertia and lift the weight. By reducing momentum and focusing on strength off the chest, the Spoto press can help alleviate pain and improve pressing power.
5. Dumbbell Bench Press
Switching to dumbbells instead of a barbell can offer several benefits for those experiencing discomfort during bench presses. Dumbbells allow for a more natural range of motion, which can reduce strain on the shoulders and wrists. Additionally, the independent movement of each arm can help address muscle imbalances and promote better overall stability.
Finding Your Pain-Free Variation
Remember, finding the right variation may require some experimentation. Listen to your body and pay attention to how different techniques feel during your workouts. And if you're still experiencing pain, it's crucial to seek professional advice to address the underlying issues.
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At Prevail Rehab & Performance, our mission is to support your fitness journey and help you overcome any obstacles you face. If you're experiencing pain during bench press or any other exercise, our team of experts can provide personalized guidance and treatment to help you train effectively and pain-free.
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