Shoulder Pain Bench Pressing Solved Forever In Just 3 Steps

I had shoulder pain bench pressing for 6 years.

I saw 4 physios and no matter what I did I couldn’t get rid of the pain.

Then one day I realised a massive thing was missed in my rehab.

And when I finally worked on it, my pain went away within weeks.

I hit a 125kg PR on bench press a few weeks ago, all thanks to this one thing.

But before we jump into what I did…

There’s an important thing you have to do first - find the trigger and stop doing it.

None of the other things in this post will work if you don’t do this.

The trigger will either be the weight, the number of sets/ reps, the speed or a part of your range of motion.

So you need to try out different weights, reps, speeds and ranges of motion to find which one is the key trigger for you.

Once you do that you need to reduce the trigger down, so if your trigger is the weight…

You need to use less weight.

If it’s going over 10 reps, you need to stick to less reps.

Because If you keep pissing it off everytime you bench…

Then you’re going to be banging your head against the wall wondering why it’s not getting better.

Once you’ve got rid of the trigger you need to do your baseline testing.

You need to test your range of motion, muscle endurance and strength around the shoulder.

Most rehab fails because these things aren’t tested properly.

With my shoulder the physio just eyeballed the range of motion.

And for my strength test I just pushed against their hand.

But neither of those are accurate measurements…

So we need to get specific measurements to see if you actually have a weakness.

Then we can compare your results to other peoples and work out what your weaknesses are.

And then you can work on your individual weaknesses.

When I tested my range of motion I realised I had more range of motion on my painful side than my other shoulder.

So all those hours I’d spent stretching were a waste of time…

Because I had a 40% less strength on my painful shoulder…

Which I’d never worked on.

And without sorting that the problem kept coming back.

Imagine trying to squat with 40% less strength on 1 leg than the other…

It wouldn’t be a surprise if your knee hurt because ever rep would be a 1 rep max.

Then when you know what your weaknesses are you can specifically work on them.

Instead of getting a sheet of 10 exercises to do 5 times everyday from your physio using the shotgun approach (throw everything at it and see what sticks)...

You can work on 1 or 2 things that are actually going to move the needle so you don’t have shoulder pain bench pressing.

I literally never had anyone do this in my rehab.

And when I got stronger…

The pain went away for good.

Now I can bench, overhead press, push press and jerk with no pain!

And shortly after solving this for good I hit a 125kg bench press…

45kg more than I was lifting when I got my shoulder pain bench pressing.

So if you want to get rid of your shoulder pain in the next 90 days and hit PRs in your bench…

Schedule a call with me below now!