Bench Press and Injury?

November 26, 2013 5:40 AM

What exercise should I substitute for Bench Press if I'm concerned about injury? So many people have nagging shoulder problems that started when they were bench pressing. I'm an older guy and I really need to stay injury free, even if that means I end up making slower progress. Should I bench press using dumbbells instead? That would make linear progression harder, as the weight increments aren't as small. I've tried using incline bench press with the barbell as a substitute, but that seems to interfere with my progress on overhead press. At the moment, I'm using a plate-loaded bench press machine, and that has worked well, but I wonder if I'd be better off using a free weight exercise? Thanks.
posted by surenoproblem to Health & Fitness (12 answers total)

I'd suggest learning how to do some shoulder/rotator cuff prehab exercises so that you stay ahead of the game with a good foundation then move to free weights (barbell if you have a spotter, dumbbells if you don't (so you can just dump them, though they're "more complex" as you'll have a less stable load)). Keep up your prehab exercises (build them into your routine) throughout your benching career.
posted by lifethatihavenotlivedyet at 5:48 AM on November 26, 2013

(Which is to say, I wouldn't substitute other exercises for bench, I'd build and maintain a good foundation through complimentary exercises to minimise injury risk)
posted by lifethatihavenotlivedyet at 5:52 AM on November 26, 2013

Few things to play around with:

• Diesel Crew Shoulder Rehab
• Work on bench form. Keeping elbows in close to you will save your shoulders.
• Close-Grip bench instead of regular bench. Yes, it's more triceps-intensive. But I've never heard of anyone having shoulder issues with it.
• if you incline press, there's not much need to take it below your chin
• Keep a ratio of 2:1 pulling to pressing work. For every bench press you do, perform two rows. Nobody has ever had problems having too strong a back.

posted by swashedbuckles at 6:07 AM on November 26, 2013 [1 favorite]

Do NOT use dumbbells... you have a greater range of motion with a dumbbell than with a barbell, which means a greater opportunity for the weight to kind of go off-course and eff up your various muscles. This wouldn't be a big deal with a lil' 10-lb. dumbbell, but with any decent amount of weight, it's too big of a risk. The one and only time I've ever screwed up my back was thanks to dumbbell bench presses.

Honestly, I'd use a barbell with a spotter, and I'd, 1. Start LIGHT, and, 2. Progress SLOWLY. That means you ALWAYS do a warm-up set with an empty bar, no matter how dorky you feel, and you only EVER go up ~5 - 10 lbs. per week, no matter whether you think you can handle more.

Also, you may wanna read the section in Starting Strength about the bench press, just to understand the physiology of the motion. It might just be ME (because I am a giant nerd), but it really helps to understand how/when/why the various muscles engage.
posted by julthumbscrew at 6:21 AM on November 26, 2013 [5 favorites]

You're equally if not more likely to injure your shoulder pressing overhead (or incline benching, which is somewhere in between) so that's not necessarily a smart substitute. The human shoulder is delicate/dumb (your move, intelligent designers) and any time you load it you're at risk for injury.

That said, that's kind of like how any time you cross the street you're at risk of getting hit by a bus. We still do it, but we use some sense. I second pulling movements but I also strongly second prehab rotator cuff exercises. I had to do mine as rehab instead and it was shocking how weak the little muscles of my rotator cuff could be despite benching, pressing, and rowing significant weight.
posted by telegraph at 6:32 AM on November 26, 2013 [1 favorite]

Have you considered consulting a orthopedic surgeon? I had similar concerns about a decade ago and two quick visits to the physical therapist after meeting with one made all the difference in the world.
posted by playertobenamedlater at 6:45 AM on November 26, 2013 [1 favorite]

My suggestion would be to really learn how to strength train. My wife got me started doing it this past summer. It makes a huge difference to have a knowledgeable coach/partner. In my case my wife watches my form, reads up on technique (she read the whole Starting Strength book and reviews it periodically), watch videos, etc. She shows me videos and we discuss the best way to do a lift.

As I've gotten older (I'm 38 now), I've really learned that things that seem basic athletically are actually complex. Over the past 8 years or so, I've learned to run and I've learned to lift.

What I see men "screwing up" in the gym is a focus on arm-based lifts and a determination to look tough. It helps to have my wife be significantly stronger than me and in there with me, sure, because it's easy for me to question "what do I have to prove?" Not only is she stronger than me with all lifts, she is stronger than many of the men in the gym when it comes to full body lifts (she can squat 225 and deadlift a bit more).

So, I would recommend you consider full body lifts, like squats and deadlifts. They will actually strengthen you for bench and overhead press, which can take some pressure off your shoulders. Progress slowly. I've decided that strength training is something I will do for my whole life, so why hurry? When I started this summer, I was benching about 65 pounds. I now still only bench 100. I am sure a lot of men would think that was weeny, but so what? I haven't been injured yet because I take it slow. I have a demanding job and try to share the raising of our toddler as much as I can, so I don't always get in 3 times a week. But again, what's the rush? When I feel good, I might add 5 more pounds. When I don't feel good, I might deload. Listen to your body. Rest. Eat well.

Good luck!
posted by Slothrop at 7:01 AM on November 26, 2013 [4 favorites]

I just want to provide some counterpoint to Slothrop's advice, which is generally good -- however, coaches are not infallible (I was under the care and close scrutiny of a weightlifting coach when I injured my shoulder) and the big lifts are typically not sufficient to strengthen the rotator cuff against injury if you're going to be moving heavy weights. I know we all like to believe in the platonic ideal of free weights and compound movements, but most people need extra work to strengthen the shoulder girdle.

This guide is a pretty good approximation of what I did in PT and what I would recommend for prevention.
posted by telegraph at 7:34 AM on November 26, 2013 [5 favorites]

I would suggest that you explore a "superslow" weight training protocol. It was specifically designed to minimize the risk of injury (among other things).
posted by slkinsey at 7:52 AM on November 26, 2013

Every good movement involving the shoulder has the ability to eff up your shoulder. That includes bench, dumbbell bench, and all the alternatives I would suggest: overhead press, dips, handstands, eventually maybe handstand push-ups. So don't try to avoid should injury by avoiding the bench.

But, all of those exercises can be done safely as long as you progress slowly, use the full range of motion (but not further), balance pressing with pulling (e.g. dumbbell rows, body rows, pull-ups), and maintain a healthy shoulder girdle in general by checking your mobility and warming up thoroughly (e.g. several minutes working up a sweat by jogging or whatever, then arm circles, then light weights, then the heavy weights). Learn and practice good form. It sounds like you're on Starting Strength or similar, but don't be afraid to add weight less frequently than every workout.

Let me repeat one of the most important points: check your mobility. Can you put both arms straight overhead at the same time, biceps touching your ears, without over-extending your trunk? Can you hang loose from a pull-up bar, using any and all grips, without discomfort? Are you doing these exercises correctly, or merely effectively?
posted by daveliepmann at 9:56 AM on November 26, 2013

I'd recommend seeing someone at a sports medicine clinic to get good advice on exercises to both strengthen your shoulder and exercises to avoid. There's good info here, but it's heavy on medical terminology. I injured my shoulder doing overhead presses and ended up having to get a cortisone injection (after several weeks of PT). I still train with free weights, but here is what I don't do anymore: shoulder raises, overhead presses, dips, behind the neck lat pull-downs, flys, wide-grip pull-ups, and wide-grip bench presses. I still do dumbbell presses and bench presses, but I have good form and I don't lift anything I can't get to 6 reps on. The key to shoulder health on the presses is to keep your elbows in and never, ever let them drop below the plane of the bench. I encourage you to learn the anatomy of your shoulder, and see what's happening to it when you move in different ways. Most important: If it hurts, stop. Good luck!
posted by Shoggoth at 9:57 AM on November 26, 2013

You need a knowledgeable personal trainer and/or sports medicine doc to give some anatomical and lifting advice based on your general age and fitness level. For example, if you're in your 40s or 50s, floor presses may be better for you than bench presses.

Seriously, This is worth paying a reputable trainer for customized advice, at the least. My husband is 46 with two herniated disks (pre surgery) and there's a lot he can do. Also a lot he can't do. Like no more squats with a barbell on his back, ever, but our trainer has dozens of other types of squats that are great alternatives.
posted by ImproviseOrDie at 2:37 AM on November 27, 2013