Widen the grip on the bar, but not too far, and try to avoid flaring the elbows.” “Only let the bar come within 2-3 inches of your chest, not all the way to the chest. “There are things that can be done to reduce or avoid shoulder ‘popping’ when performing a bench press. “This helps to prevent the head of the humerus from impinging on the glenoid fossa when lifting by strengthening the rotator cuff. “Some examples of functional exercises could be pushups and external rotation rotator cuff exercises, either with cables or dumbbells. “Also, a pre-workout warmup including full range of motion stretching and functional exercises is very important. Proper form is essential for maintaining healthy shoulder joint mechanics as well as avoiding inflammation and injury. Carpenter continues, “It’s important to mention that bench pressing is not a simple exercise. Tom Carpenter, corrective exercise specialist, certified personal trainer and chiropractor, inventor of Stand Corrected™, a portable harness-like stretching tool that helps alleviate back, neck and shoulder pain.ĭr. ![]() ![]() “The shoulder popping could be the result of muscle or tendon imbalance and tightness, or poor form,” says Dr. ![]() ******īringing the bar down in the bench press can put more stress on the shoulder than the act of pushing up the bar.įor some people, lowering the bar when bench pressing makes their shoulder pop. Causes and solutions for shoulder popping when you bring the bar down when bench pressing.
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