Shoulder Pain While Bench Pressing? AC Joint Injury and Protection

For athletes, fitness enthusiasts, and weightlifters, bench pressing is a favorite exercise to build and display strength. However, it’s common to see patients present with discomfort and pain in their AC joint after training. The AC joint, or acromioclavicular joint, is located on the top of the shoulder and can be susceptible to injury. If you feel the top of your shoulder, you'll feel it when touching the most prominent bone. This blog will explore the reasons behind AC joint pain during bench pressing, discuss preventive measures and potential solutions, and explore how chiropractic treatment and rehab can help you.

Understanding the AC Joint:

To understand the causes of AC joint pain, it's essential to understand the joint itself. The AC joint connects the clavicle (collarbone) and the acromion process, which is a part of the scapula (shoulder blade). This joint allows for overhead arm movements and shoulder stability. Four ligaments surround the AC joint, which connects the acromion, clavicle, and coracoid process. If there is instability in the joint, it can lead to damage to these ligaments. So what causes these injuries in the first place?

Four Causes of AC Joint Injury While Benching:

1. Incorrect form: One of the primary reasons for AC joint pain during bench pressing is improper technique or form. Failing to maintain the correct form can place excessive stress on the shoulders and strain the AC joint.

2. Overloading the shoulders: Bench pressing heavy weights without gradually building up strength and stability in the shoulders can lead to excessive stress on the AC joint. The joint may not be adequately prepared to handle the load, resulting in pain and discomfort.

3. Shoulder impingement: Shoulder impingement occurs when the tendons of the rotator cuff muscles become compressed or irritated. Improper bench pressing technique, such as allowing the elbows to flare out excessively or the chest to round can contribute to impingement, leading to AC joint pain.

4. Muscle imbalances: Weak or imbalanced muscles in the shoulder and upper body can place additional strain on the AC joint during bench pressing. The most common injury to see alongside the AC joint is muscle strain in the anterior deltoid. Insufficient strength in the rotator cuff muscles and the muscles supporting the scapula can increase the risk of pain and injury.

Four Corrections for Prevention:

1. Correct technique: Ensuring proper technique is crucial. First and foremost, pinch your shoulderblades together and down. Feel as if you are pushing your chest out as far as you can, then trap your scapula in that position on the bench. Maintain a stable and neutral shoulder position against the bench throughout the exercise. Keep your elbows at a 45-degree angle from the body. If they flare out to 90-degrees, there will be an immediate shift of pressure onto your shoulders.

2. Gradual progression: Build strength gradually and avoid overloading the shoulders with heavy weights before they are adequately prepared. Focus on progressive overload and increase weight incrementally, allowing the body to adapt and develop stability. Stick to high rep ranges to start to prevent yourself from overloading the bar.

3. Warm-up and mobility exercises: Prioritize a comprehensive warm-up routine that includes shoulder mobility exercises and dynamic stretches. This helps prepare the joints and muscles for the demands of bench pressing. Some of our favorites are kettlebell halos and banded external rotations.

4. Strengthen supporting muscles: Incorporate exercises that target the rotator cuff muscles, such as external and internal rotation exercises with resistance bands. Strengthening the muscles that stabilize the scapula, such as the subscapularis, rhomboids, and lower traps can also help prevent imbalances and reduce stress on the AC joint.

What Can Function First do for Me?

1. Correct form: First and foremost, we want to watch you bench press. We will point out where your form is slipping to cause you pain and provide insight on how to correct it. Wherever we find the weak point, we will work to correct it.

2. Restore muscle imbalance: We will provide muscle release on the anterior deltoid and muscles that are causing compensation to the shoulders. This likely will include the rotator cuff which often becomes too tight. To complement the soft tissue work, we will provide rehab to strengthen the scapular stabilizers. Without scapular stabilization, your rotator cuff will compensate through exercises.

3. Ensure proper mobility: If you lack the mobility to use proper form, we will utilize chiropractic adjustments and targeted dynamic stretches to improve on how you move. Often the shoulder can become restricted. We will check joints within the shoulder such as (you guessed it) the AC joint, SC joint, Glenohumeral joint, and CT junction.

4. Promote Healing: We utilize scraping techniques on the four ligaments surrounding the AC joint. Scraping intentionally causes inflammation to return to the ligaments, which allows them to go through an additional healing process. They will be stronger for it! It's likely that we will provide cupping to the anterior deltoid as well, which will remove adhesions to the area and provide increased blood flow. More blood flow means more nutrients coming into the overworked muscle and more waste leaving it.

AC joint pain during bench pressing can be a frustrating and limiting issue for anyone looking to improve their strength. By understanding the causes behind this discomfort and taking preventive measures, individuals can minimize the risk of injury and confidently continue their strength training journey. Remember to prioritize proper technique, gradually build strength, and focus on strengthening the supporting muscles. For an expert opinion and treatment, schedule now with Function First!