The bench press test

Bench press is a great exercise, but for anyone with a shoulder issue, it may not be ideal. How do you know if you should bench? Well for starters, if it hurts to bench, you probably shouldn’t bench. What if it doesn’t hurt during the bench, but it hurts later, you ask? Same answer. I suspect you knew that but were hoping for a different answer. Sorry.

If the bench press is painful for you, you should probably be seeing a manual therapist (athletic therapist, chiro, massage therapist, osteopath, physio…) to help get you to pain free state. But once you reach that point, then what?

Ideally you would switch to other exercises, at least for a while. I want my clients to be able to do at least 10 proper bodyweight pushups (Click here for an article all about pushups) before I will have them bench press, and then I get them to do the Bottom Up Kettle bell (KB) bench press before moving to “normal” bench pressing.

I love it because it requires a lot of stabilizing to be able to do it, which means my clients literally will not be able to do it if they lack strength or stability in their shoulders. If they can’t do the bottom up KB bench press, they are not ready to bench press. Period.

The bench press is an exercise where some people can lift more than they should. Somehow their desire to make it work trumps their body’s weakness. Where there’s a will; there’s a way! Unfortunately the way often involves contorting the body, only going halfway down, or one side pushing the bar twice as fast as the other side. Quick tip: if the angle of the bar is steeper than a kid’s slide, you have a problem. In the weight room, I think the expression should actually be: “where there’s a will, there’s a way…to the surgeon’s office”.

My clients have to prove that they have the strength and stability, not just the will, to bench press. They do so with the bottom up KB Bench Press and bodyweight pushups.

Check out the video and give it a try with yourself and with your own clients. You will be alarmed at how challenging even a light kettlebell will be. In fact I suggest you start with a 10 or 15 pound KB, even if you are really strong. Seriously – it’s hard!

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Elsbeth Vaino, B.Sc., CSCS, is a personal trainer in Ottawa, Canada, who works primarily with athletes and active adults. She also provides online training programs for those outside the Ottawa area.

2 thoughts on “The bench press test”

  1. Great point on seeing a trigger point therapist. I advise anyone whom is having shoulder pain that just mysteriously arrived, let a soft tissue expert work on you. Traumatic injury is different story. Nice post

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