Effects of bench press technique variations on musculoskeletal shoulder loads and potential injury risk

Review written by Dr. Adam Loiacono info

Key Points

  1. Varying bench press techniques significantly impacts shoulder load, with narrower grips and scapula retraction generally reducing risk.
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BACKGROUND & OBJECTIVE

Shoulder injuries, commonly associated with bench press exercises, significantly affect athletes' performance due to pain and dysfunction. These injuries include distal clavicular osteolysis, pectoralis major ruptures, and rotator cuff injuries, which are prevalent in both elite and recreational lifters due to improper bench press techniques (1,2,3).

This study aimed to explore the biomechanical effects of various bench press techniques, including different grip widths, shoulder abduction angles, and scapula positions, on musculoskeletal shoulder loads. By identifying which modifications potentially mitigate injury risks, the study sought to provide evidence-based guidance for safer bench-pressing practices.

Shoulder injuries, commonly associated with bench press exercises, significantly affect athletes' performance due to pain and dysfunction.
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Narrower grip widths and scapula retraction can effectively lower the risk of common injuries such as distal clavicular osteolysis and rotator cuff tears.

METHODS

  • 10 experienced strength athletes participated in this study, performing 21 technical variations of the barbell bench press.
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