How to Soothe Lifter's Shoulder Pain After Bench Press

Shoulder injuries are among the most common in novice and veteran weightlifters alike. The human shoulder is complex, being comprised of three bones and three joints as well as a multitude of muscles and tendons. Due to the extreme flexibility of the shoulder’s joints it is also extremely prone to acute and overuse injuries. Lack of mobility and flexibility within the shoulder play a large role in injury. Weight overload and excessive use can also aggravate or worsen existing injuries. There are a multitude of stretches and exercises that should be performed in order to ensure shoulder health.

Joints of the Shoulder

The Shoulder Complex is comprised of the Humerus, Scapula, and Clavicle.

Glenohumeral Joint: The Humeral Head and Glenoid Cavity of the Scapula meet to create the joint that allows rotation and a wide range of movements in the arm, this is the Glenohumeral (GH) Joint. A group of three ligaments keep the GH Joint functioning. The most common injuries in this area of the shoulder are a Torn Labrum and Bursitis.

Acromioclavicular Joint: The lateral end of the Clavicle and Acromion Process of the Scapula meet to form the Acromioclavicular (AC) Joint. The AC Ligament and a group of ligaments called the Coracoclavicular (CC) Ligament attach the Clavicle to the Scapula. The AC Joint aids in rotation of the Scapula and absorbs force caused by weighted loads. AC and CC seperations are common in this joint.

Sternoclavicular Joint: The third joint of the shoulder is created by the medial end of the Clavicle and the Clavicular Notch of the Manubrium, this forms the Sternoclavicular (SC) Joint. This joint plays a large role in shrugging motions and movements used in bench pressing or throwing a punch. The SC Joint is reinforced by four different ligaments. An injury to this joint is typically uncommon and usually occurs as the result of a direct blow to the joint.

Scapulothoracic Joint: The fourth and final joint of the Shoulder Complex is located on the upper back where the Scapula meets the Rib Cage. The Scapulothoracic Joint aids in nearly all planes of movement for the Scapula. It is however not a typical synovial joint and it functions by gliding along a surface rather than being directly attached.

Muscles of the Shoulder

There are many muscles included in the Shoulder Complex that aid in movement, the prime muscles that are considered typical “shoulder injuries” are of the rotator cuff and Deltoid. The Pectorals, Biceps, Triceps, and other muscles in the chest, arms, and back aid in movement and stability within the shoulder.

Rotator Cuff: The rotator cuff is made up of the Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis. This group of muscles allow the scapula to rotate and provide stability. There are a set of four ligaments that keep the rotator cuff functioning properly. There is also a Bursa located over the tendons that connect the rotator cuff to the humerus. The Bursa lubricates and prevents friction of the GH Joint and Scapula.

Deltoid: The Deltoid is a large set of three groups of fibers which protect the GH joint, aid in stability, and carry large amounts of weight.