3 Rules to Avoid Shoulder Pain When You Press
DO YOU FEEL pain when you perform pressing exercises? That can be a big problem once you’ve put more mileage on the body, as the shoulder joints get creaky after years of use and abuse. You might think that your first achy rep means your days of lifting heavy are numbered. And when that ache
DO YOU FEEL pain when you perform pressing exercises? That can be a big problem once you’ve put more mileage on the body, as the shoulder joints get creaky after years of use and abuse.
You might think that your first achy rep means your days of lifting heavy are numbered. And when that ache alters exercises you do every single week—like pressing movements—you may think it spells catastrophe for your goals. This doesn’t mean you have to give up pressing. You’ll just have to find a new rulebook to follow to chase your gains without pain.
Cory Gregory is proof of that. The 46-year-old trainer hurt his rotator cuff five years ago. Today, he’s bench pressing well over 3srcsrc pounds without pain.
How did he do it? Gregory made small but smart changes to his lifting regimen that put his body in the right positions to succeed. He developed this approach through experience, and the results speak for themselves.
He’s now compiled his best strategies into his new video workout program, Dad Bod Shred. This plan to help busy dads get lean—without the risky moves that can cause you pain. To ensure you keep pain at bay during pressing moves, follow his three key rules below.
3 Rules To Prevent Shoulder Pain While Pressing
Whether you’re doing dumbbell shoulder presses, barbell presses, or any other press variation, follow these guidelines to feel strong every rep.
Use The 3:1 Ratio
If you’re planning on pressing heavy weight, properly protect your body by sandwiching three upper back, lat, and rotator cuff exercises between presses. For example, lat pulldowns or dumbbell rows. The trifecta of moves supports your shoulders, which bear much of the burden when hoisting heavy weights during presses.
Narrow Your Grip
Determine where you typically grip the bar or how wide you hold the dumbbells when pressing, then inch your hands in a little. The closer you bring your hands together, the less stress your press will put on your shoulders, lowering your risk for shoulder pain.
Leave One In The Tank
It’s easy to fixate on hitting a specific rep range, but struggling to eke out one more press only puts you in danger of aggravating your aches. Once you feel your form start to fail, put the weight down.
Try these three rules next time you press and shoulder pain won’t get in the way of your quest to build muscle and strength. And be sure to follow Gregory’s Dad Bod Shred program for more ways to safely boost your gains and get shredded.
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