By now I hope you have read the first two blogs entitled “Shoulder Pain During Pressing Movements? I hope you’re not doing this! – Pt 1. Elbow Positioning and Pt. 2. Shoulder Positioning!
Let’s assume any modifications necessary to your bench press have been made, but we are still getting a niggle, especially at the bottom of the movement as we try to press up! Never fear, we can still work with this!
Now don’t get me wrong, I love bench pressing as much as the next guy, but we may need to give it a week or two to calm down... but you can still press!
“So you’re telling me I need to stop bench pressing for a week or two....but I can still bench press?” Kind of.
“You’re a mad man”. Yes!
However, hear me out. We have identified that it is the bottom part of the movement that causes the most pain, so there is a simple solution. For a couple of weeks, we get rid of the bottom part of the movement, and implement a floor press instead.
As you can see below, I find it particularly easy to set it up on the squat rack. Although it limits the range of motion, you can usually go quite heavy with this movement and it is particularly effective in working on your lockout while you are helping calm your shoulder down.
Give it a go!