Shoulders are killing me during push ups and bench press.
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This is so common.
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It doesn’t matter where the pain is coming from, what matters is that you even have shoulder pain.
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There’s not a single point in a push up or a press where you should ever ‘hurt’.
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The shoulder is designed to maintain a centralized joint position. What that means is that the head of the humerus remains in the center of the glenoid fossa.
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However...
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Often times what happens is the head if the humerus migrates either anterior or superior when then loads the shoulder incorrectly and...WHAM!! You’ve got shoulder pain.
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The shoulders roll forward forcing use of reflexive stability muscles as primary movers. And the serratus anterior is recruited to force the weight past the ‘maximum press extension’ position.
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You need to strengthen your ‘down and back’ scapula position while you press, strengthen the serratus anterior, release the bicep tendon and then retrain the brain to recognize the new movement pattern and range of motion.
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Run through this series twice a week for a few months and you’ll be crushing that bench press pain free in no time.
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1️⃣ Banded Scapula Pinch: 3 x 15
2️⃣ Banded Press Out: 3 x 15
3️⃣ Banded Serratus Press: 2 x 15
4️⃣ Tempo Push Up: 3 x 4
5️⃣ Banded Tempo Push Up: 3 x 4
6️⃣ Double Bicep Release: 2 minute hold
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Remember, the better you take care of yourself, the longer you’ll be able to do whatever you want, pain free!
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Love you guys!
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Trevor B

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