Variant To Avoid Dumbbell Bench Press Shoulder Pain

shoulder pain

What’s up ? This is THE stephane ANDRE ! I watched an Athlean-x’s video  and I learned some good stuff.

I wrote an article about to avoid pain when you do dumbbell press or overhead shoulder press because I have a pain when I do it. Click here to read the article  . I have the same problem with the dumbbell bench press. I have pain when I do it, so I write this article to continue this exercise without pain.

Bench press is one of the fundamental exercises to build muscles but with this pain, I wondered if I should continue doing this exercise because it hurt.

Problem

The reason for this pain may be a biceps tendonitis, a torn labrum, an inflammation or shoulder impingement (inflammation in rotator cuff). All these problem create instability during this exercise while we know that stability (body’s stability and dumbbell’s stability) is very important to perform the movement properly.

In the case of a torn labrum, labrum is tied to the biceps tendon or rather the biceps tendon is attached to the labrum. During the movement, it’s the tension of the biceps tendon that pulls on the torn labrum.

Solution

The solution is to change the elbows position. To do the classic bench press, the elbows are at between 45° and 90°, dumbbell held horizontally in the hands and you press up. To calm the pain, we’ll change the position. The technique is to tilt the dumbbells so that the dumbbell’s back are facing the ceiling.

Classic dumbbell bench press

dumbbell bench press

dumbbell bench press

dumbbell bench press

Variant dumbbell bench press

variant dumbbell bench press

variant dumbbell bench press

variant dumbbell bench press

Tilting the dumbbell’s back does 2 things :

  • This brings your arms closer to your body because you use a semi pronated grip. With this position your hands and arms make your shoulders have a neutral position. It’s the equivalent of barbell corner press which helps to reduce the pain caused by dumbbell press .

  • You use your triceps more than your biceps during the movement. With the classic position, you use your biceps to stabilize dumbbells than your triceps. With this position, you flex your elbows so you use more triceps to stabilize dumbbells than your biceps.

 

 

dumbbell bench press
Classic dumbbell bench press

 

variant dumbbell bench press
Variant dumbbell bench press

Using more triceps than your biceps will seriously reduce the pain or make it disappear because there is less tension through the biceps and it will less pull on the torn labrum. If you have biceps tendonitis or inflammation, this will seriously decrease the pain. Try this technique and you’ll see that it will be the first time you’ve been doing pain-free bench press for a long time.

When I had this pain during this exercise, I thought of 2 options :

  • Stop doing bench press because you can’t support the pain anymore

  • Use lightweight

Now that I know this technique :

  • I can continue to do bench press

  • I can keep the same weights and increase them

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Exercise To Avoid Overhead Shoulder Press Pain

shoulder pain

What’s up ? This is THE stephane ANDRE. I watched an Athlean-X’s video  and I learned some good stuff.

I have a little pain when I do dumbbell press  or overhead shoulder press, maybe you have that pain too ? As I want to avoid having surgery like the majority of professional athletes, I tried to find out if I could find an alternative exercise to work the same muscles without pain.

This shoulder pain during this exercise is a real problem, because it’s a movement that is so advised to do to develop shoulders that the majority of people continue to do despite the pain. The longer a person continues to do this exercise with the pain and the more the person, several years later, will need to do a surgery to the damaged shoulder. It’s sad because people keep doing this exercise because they don’t know (like me at the beginning) that there are alternative exercises.

Pain

For me, I felt the pain at the starting position, it means with a dumbbell in each hand, dumbbells at the level of my ears or a little above my shoulders and my elbow at the outside. It was impossible for me to keep this position for more than 5 seconds and after a few reps, I felt less pain. A few months later, I changed the starting position. I started with my arms outstretched but the pain was still there. The feeling of pain is really bizarre because sometimes, I felt that my shoulders could be dislocated with heavyweight.

Solution

barbell corner press

The idea is to do this exercise with the elbows forward because the pain is due to instability of the rotator cuff. In fact, this pain appears on the weakest shoulder.

This exercise has no official name and has a lot of variation but the best known name is barbell corner press. You need to use a barbell and put it in a corner of the gym. If you do this at home, I advise you to put a blanket in the corner of the wall to not damage the wall. Put a plate of 10kg (22lbs) or 20kg (45lbs) on the opposite side :

  • Lift the barbell with your 2 hands with a squat position to protect your back. Stand up with your torso leaning forward, your back straight, one leg forward and your hands almost on your torso with your elbows forward.

  • Press straight up overhead and exhale

  • Back to the start position and inhale

You can also do this exercise with one hand. Barbell corner press is an alternative exercise to dumbbell press or overhead shoulder press to continue developing your shoulders without pain and without sacrificing your shoulders.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Be A Curious Entrepreneur To Boost Sales

be curious

I watched an Olivier Roland’s video  and I learned good stuff.

I read an article about Otzi, a man who died about 3255 or 3300 BCE. It’s been over 5000 years. Otzi is the name given to a frozen and dehydrated human being discovered on 19 September 1991 at an altitude of 3210 meters nears Hauslabjoch on the border between Austria and Italy. Otzi discovered with his axe in wooden handle and a copper blade. But why a copper blade because copper is soft ?

Apart from gold, the first metal used by men to make tools was cooper. It’s just because at the time, they didn’t know that by adding tin, it made a stronger alloy, bronze.

Now, it seems obvious to people with knowledge of metallurgy but for a long time nobody knew this alloy.

What I mean is that we’re all ignorant of something. This may be something that a small minority of the population knows or something everyone knows. I’m talking about it in a broad sense, it goes to confidential discoveries to widespread discoveries. We’re ignorant of many of these discoveries, no matter how popular these discoveries are.

Here is an example. Since 1977, it has been scientifically proven that when you make a request to a person (no matter the demand), if you touch the forearm or the shoulder of this person, you can even double your chance that the person tells you « yes ». There are still plenty of people who don’t know this and there are also people who know that but don’t use it. When you become aware of this, you realize that staying alone in you corner doesn’t help you to know the discoveries that there are in the world. And over time, you’ll become the last person to know what everyone starts to learn.

Stay in touch with innovations/discoveries

innovation discovery

What is important to understand for an entrepreneur is that it’s a duty, a philosophy and a way of life to always be in touch with innovations in the scientific field and also in other fields.

Today, there are many techniques or methods that have been used and proven in thousands of sectors to sell effectively on internet. What I find amazing is that there are still a lot of entrepreneurs who don’t know that selling their products on internet is possible. It’s almost a malpractice of theirs because they cut themselves off from an enormous potential for growth.

We all know people who have recently learned things that everyone knew. We have already discovered something and realize that everyone already knew that (or almost).

What is necessary for you to be successful in the long term and build your legacy is that you need to be constantly on a process of meeting people in your field and outside of your field to learn all the time from new things. Which means that you have to read books, follow trainings, follow Youtube educational channel. You also have to go to place to meet people who inspire you and people who motivate you.

Think about it : « If you’re always in a room where you’re the smartest person, you’re in the wrong room ». It may work for a while, but soon you will not evolve and during this time, the world is moving very fast. Be part of the people who take a few steps forward to learn and execute new things and let others stand-still.

Share this article if you think it can help someone you know. Thank you .

-Steph