Self-Treatment: If you have a mild strain, an external rotation stretch will help.Ĭhiropractor/Therapist Treatment: The Active Release Technique subscapularis treatment is the gold standard for this injury. A simple test is whether you can do a double biceps pose and then rotate your arms to bring your hands farther behind your shoulders. If that muscle becomes strained, the head of the humerus goes forward as you are bringing that bar down to your chest, causing pain in the front of the shoulder. It’s also responsible for holding the head of the humerus (shoulder joint) in the proper position as you are bench pressing. The subscapularis is a rotator cuff muscle that is responsible in bringing your arm downwards in a swim stroke or throwing a ball. Bench Press Subscapularis Strain: This is a common hidden bench press injury where most people don’t know which muscle is injured, but it’s the rotator cuff. One or a combination of these will help heal the injury.Ģ. Doing self massage with soap on the pec in the shower in a pec stretch position will help even more.Ĭhiropractor/Therapist Treatment: The most common treatments for soft tissue injuries are Active Release Technique (ART), Graston Technique, deep tissue massage, percussion, laser, and acupuncture.
Self-Treatment: Doing a pec stretch will help if it’s a mild strain. If you can’t bring your arm back that far or it’s painful, you may have this injury. A simple test is whether you can bring your hand backwards past your shoulder as though you were going to get something out of the back seat of the car.
Bench Press Anterior Deltoid/Pec Strain: This is a common bench press injury with the anterior delt and pec becoming potentially shortened, weak, and painful. Here are the three most common bench press shoulder pain syndromes and what you can do to treat them yourself, as well as how a chiropractor or therapist will treat them.ġ. The biggest impediment to muscle and strength gains in the gym is either a painful dysfunction or an injury. One day, you’re repping your max weight, and the next day, you have problems lifting a coffee cup and the pain stays for days and weeks regardless how much rest you give it or Tiger Balm you put on it. It can be either one shoulder or both, and it seems to come out of nowhere. One of the most common pain patterns seen in the gym today is painful shoulders when bench pressing.
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