Posted by: 4pack | October 4, 2008

“Ideal Fitness”: Bench Press May Cause More Harm Than Good

BACK TO FITNESS ISSUES…THIS BLOGSITE RECOMMENDS STRONGLY THAT OGGIES DECREASE THE AMOUNT OF EXERCISE RELATIVE TO DIET TO ACHIEVE “IDEAL SHAPE”…TO THAT END THE QUALITY OF THE EXERCISE REGIMEN MUST BE HIGH…CORE ISOMETRICS, CORE WORKOUTS AND BODYWEIGHT WORKOUTS ARE THE “IDEAL FITNESS” REGIMENS…CASE IN POINT: READ THE EXCERPTS BELOW TO SEE HOW BENCH PRESS EXERCISES, IN THE GYM OR AT HOME CAN CAUSE INJURIES….

http://www.sportsinjurybulletin.com/prewp/spb/spl-mini171.html

“Doing the bench press is the gym equivalent of owning a pair of denims: pretty much everyone who does weight-training at any level will have had this chest muscle-boosting exercise written into their programme at some point.  Targeting pectoralis major, this barbell exercise can allow the athlete to get to grips with serious upper-body weight-lifting.

But did you know this? The bench press is “widely reported as being the most common cause of shoulder injuries in the gym”, according to leading Australian sports physio Ulrik Larsen, writing in the new issue of Sports Injury Bulletin. As Larsen explains, this exercise is rapidly gaining a bad reputation among sports scientists, for four compelling reasons:

  • the standard flat bench is wrongly designed for the exercise, leading to…
  • blocking of the scapulae (shoulder blades) during the press, which in turn leads to …
  • excessive movement at the humeral head (shoulder joint); plus 
  • the weighted barbell restricts subtle but important freedom of forearm / wrist movement (pronation and supination), also leading to altered shoulder biomechanics

Larsen writes:
“The effect of most benches is to severely restrict the movement of the scapula, thereby artificially exag­gerating the movement of the gleno­humeral (main shoulder) joint. …

So, in the flat bench press, instead of the scapula and humerus moving synergistically, a kind of ‘lurching’ takes place, in which the point of the shoulder flicks in the opposite direction to the point of the elbow. This is catastrophic for all the fragile structures in the glenohumeral joint.”

If you or your client gets shoulder pain from doing the flat bench press but none from regular push-ups or press-ups on the floor, this article explains exactly why – and how you can correct both technique, muscle activation and the bench itself to turn the exercise from a disaster-in-waiting to a safe and effective way to develop chest muscle.

Larsen explains:

  • how to modify the bench with simple and cheap equipment
  • which shoulder stabilisers are being neglected (particularly serratus anterior)
  • how the coach, therapist or personal trainer can deploy simple training aids to help the client practise and correct their muscle activation patterns in order to protect their shoulders while developing their chest”
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Categories

%d bloggers like this: