{"id":7235,"date":"2023-04-17T07:19:45","date_gmt":"2023-04-17T13:19:45","guid":{"rendered":"https:\/\/strengthsenseiinc.com\/?p=7235"},"modified":"2023-04-17T07:19:45","modified_gmt":"2023-04-17T13:19:45","slug":"7235","status":"publish","type":"post","link":"https:\/\/strengthsenseiinc.com\/2023\/04\/17\/7235\/","title":{"rendered":""},"content":{"rendered":"
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The bench press is the most popular weight training exercise, no question. Unfortunately, those who perform it year-round at a high level often develop shoulder pain. Sometimes a short layoff is all that is needed to get your training back on track, but often the pain will come back. Charles R. Poliquin had some answers.<\/p>\n
The Strength Sensei found that Iron Game athletes who came to him with shoulder pain, particularly powerlifters, often shared three common characteristics, as follows:<\/p>\n
Stretching the shoulder girdle muscles can help keep your shoulders healthy. (This photo by Viviana Podhaiski, LiftingLife.com; lead photo by Milo\u0161\u00a0\u0160ar\u010dev)<\/strong><\/p>\n <\/p>\n And now the biggie!<\/p>\n An imbalance between these muscle pairs can increase the risk of injury. For example, the Strength Sensei found that the skiers on the Canadian National Team often displayed relatively weaker hamstrings compared to their quads at the end of the season. As such, he would usually start their off-season training with a hamstring specialization program.<\/p>\n For those who focused on the bench press extensively, the Strength Sensei often found that the muscles that produced external rotation of the humerus (teres minor and infraspinatus) were relatively weak. This imbalance can produce pain in the superior, anterior portion of the upper arm.<\/p>\n Besides preventing injuries, correcting muscle imbalances can improve athletic performance. About 25 years ago, the Strength Sensei worked with pro hockey player Jim McKenzie. When tested on a 14-inch close grip bench press, he could lift 280 pounds but could only use eight pounds for three reps on a single-arm external rotation exercise for the shoulders. For the next three months, McKenzie did no bench presses. Three months later, he did 35 pounds in the rotation exercise and bench pressed 331 pounds with a close grip.<\/p>\n Address these three issues associated with shoulder pain, and don’t be afraid to press on! (TSS)<\/p>\n","protected":false},"excerpt":{"rendered":" 3 Steps to Healthy Shoulders Resolving the most common causes of shoulder pain The bench press is the most popular weight training exercise, no question. Unfortunately, those who perform it year-round at a high level often develop shoulder pain. Sometimes a short layoff is all that is needed to get your training back on […]<\/p>\n","protected":false},"author":10,"featured_media":7236,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[11],"tags":[],"yoast_head":"\n\n