Fix Your Bencher’s Shoulder (In 60 Seconds)
If your shoulder starts hurting when you bench, it sometimes isn’t the lift itself, it’s everything leading up to it. Sitting all day pulls you forward, tightens your chest and bicep tendon, and creates pressure right where everything ties into the front of the shoulder.
Over time, that builds into stiffness, irritation, and eventually pain when you press.
The Fix (Simple + Effective)
To relieve that pressure, you need to open up the joint and target that exact tight spot.
Start by bringing your arm up to a 90-degree position, like a goalpost. This exposes the area where the chest and bicep tendon meet the shoulder. From there, have a partner press down firmly on that spot to lock the joint in place. Hold that pressure for about 10 seconds.
While the pressure stays on, slowly rotate your arm upward, then bring it back down. The goal is controlled movement while that joint is stabilized. You should feel a deep compression in the shoulder, followed by a noticeable release. Watch the Demo Here.
Need more?
Take this a step further by having your partner apply more bodyweight to the same spot instead of just using their hands. The process stays the same. Hold for 10 seconds, then work through controlled rotations up and down.
It’s more aggressive, but it can create a stronger release if you’re really locked up.
Why it works
This mobility drill helps create space in the front of the shoulder, reduces tension where the chest and bicep tendon connect, and restores better positioning for pressing.
When that area is no longer compressed, your shoulder can move the way it’s supposed to, AND your bench starts to feel smoother and stronger again.
Brought to you by...
Max Effort Pre Workout
Flip the Switch Before You Train
Delivers clean energy, stronger pumps, and sharper focus without the crash so you can perform at a higher level.
"Best preworkout I’ve tried. No sudden energy or sudden crash. Very smooth." - Jeff R.
Fix Your Bencher's Shoulder in 60 Seconds
Fix Your Bencher’s Shoulder (In 60 Seconds)
If your shoulder starts hurting when you bench, it sometimes isn’t the lift itself, it’s everything leading up to it. Sitting all day pulls you forward, tightens your chest and bicep tendon, and creates pressure right where everything ties into the front of the shoulder.
Over time, that builds into stiffness, irritation, and eventually pain when you press.
The Fix (Simple + Effective)
To relieve that pressure, you need to open up the joint and target that exact tight spot.
Start by bringing your arm up to a 90-degree position, like a goalpost. This exposes the area where the chest and bicep tendon meet the shoulder. From there, have a partner press down firmly on that spot to lock the joint in place. Hold that pressure for about 10 seconds.
While the pressure stays on, slowly rotate your arm upward, then bring it back down. The goal is controlled movement while that joint is stabilized. You should feel a deep compression in the shoulder, followed by a noticeable release. Watch the Demo Here.
Need more?
Take this a step further by having your partner apply more bodyweight to the same spot instead of just using their hands. The process stays the same. Hold for 10 seconds, then work through controlled rotations up and down.
It’s more aggressive, but it can create a stronger release if you’re really locked up.
Why it works
This mobility drill helps create space in the front of the shoulder, reduces tension where the chest and bicep tendon connect, and restores better positioning for pressing.
When that area is no longer compressed, your shoulder can move the way it’s supposed to, AND your bench starts to feel smoother and stronger again.
Brought to you by...
Max Effort Pre Workout
Flip the Switch Before You Train
Delivers clean energy, stronger pumps, and sharper focus without the crash so you can perform at a higher level.
"Best preworkout I’ve tried. No sudden energy or sudden crash. Very smooth." - Jeff R.