What this means for you: If you find that you can't bench without shoulder pain, don't feel like you have to. There's nothing to restrict the shoulder blade from moving up and down on the ribcage. This is what makes movements like the overhead press more functionally applicable as a training tool. Patients who suffer from frozen shoulder syndrome, for example, have major dysfunction in this rhythm. Here's what I mean by rhythm: For every few degrees the arm moves, the shoulder blade should congruently move a degree as well. ![]() Pinning your scapula back on a bench while allowing the upper arm to go through a large range of motion-especially when loaded heavily-frustrates a natural "rhythm" that should exist between the humerus and scapula. The reason why comes down to the shoulder blades. Put even more bluntly, the bench press doesn't promote healthy shoulders. They may simply be contraindicated for benching, due to the nature of that lift and their body. Even good technique will only get the second group so far. ![]() ![]() Others can't even look at weights without rubbing the front of their shoulder. There are plenty of people who can go balls-to-the-wall with any movement while remaining injury free. When you bench heavy, treat it as a strength move and follow the standards I lay out in my article " Stop Maxing Out! Lift This Way Instead." Aim for heavy triples rather than singles, control your pace, and incorporate strategic pauses. What this means for you: If you want a big chest, do plenty of chest-focused movements like flyes and squeeze presses, but also high-rep push-up finishers.
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