When Push Ups and Bench Press HURT, DO THIS | Trevor Bachmeyer | SmashweRx

Shoulders are killing me during push ups and bench press.
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This is so common.
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It doesn’t matter where the pain is coming from, what matters is that you even have shoulder pain.
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There’s not a single point in a push up or a press where you should ever ‘hurt’.
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The shoulder is designed to maintain a centralized joint position. What that means is that the head of the humerus remains in the center of the glenoid fossa.
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However...
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Often times what happens is the head if the humerus migrates either anterior or superior when then loads the shoulder incorrectly and...WHAM!! You’ve got shoulder pain.
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The shoulders roll forward forcing use of reflexive stability muscles as primary movers. And the serratus anterior is recruited to force the weight past the ‘maximum press extension’ position.
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You need to strengthen your ‘down and back’ scapula position while you press, strengthen the serratus anterior, release the bicep tendon and then retrain the brain to recognize the new movement pattern and range of motion.
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Run through this series twice a week for a few months and you’ll be crushing that bench press pain free in no time.
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1️⃣ Banded Scapula Pinch: 3 x 15
2️⃣ Banded Press Out: 3 x 15
3️⃣ Banded Serratus Press: 2 x 15
4️⃣ Tempo Push Up: 3 x 4
5️⃣ Banded Tempo Push Up: 3 x 4
6️⃣ Double Bicep Release: 2 minute hold
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Remember, the better you take care of yourself, the longer you’ll be able to do whatever you want, pain free!
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Love you guys!
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Trevor B

[@harryferguson1256]

I'M 62 AND HAVE LOST THE LAST 20 YEARS OF QUALITY LIFE. CHAPS MY ASS. CAN'T EVEN THROW A BALL. TIME TO RECOVER.

[@lennsteendijk7854]

This guy is an absolute legend. I have been having shoulder pains for over 1,5 years now. Any horizontal presses would eventually lead to severe shoulder pain. Had echo’s and scans. Nothing to find. Physiotherapist told me it was just overloaded. Bingewatched Trevors videos and came to the conclusion I have bicep tendonitis. Did some drills and boom 1,5 year of shoulder pains are gone. Thanks Trevor you’re the best.

[@Carlos-dm5fo]

most underrated fitness channel

[@MartinAtanasu]

As a lifetime climber my shoulders are always sore. Getting back in the gym for winter hockey: bench, incline military press, decline, just pain. I stretch, nothing helped. THIS IS WHAT I NEEDED! Thank You. I am reborn

[@Joec97]

LITERALLY, the most appropriate, medically accurate, and easily understood by laymen. Great explanation, wish I didn't have to learn these through shoulder rehab, PAY ATTENTION GENTS! The rotator cuff & biceps tendon is a mofo to injure

[@snail415]

If anyone out there deserves a Porsche 911, it’s this man. Cheers.

[@eperezrr]

Great, one day doing it and I feel 95% better. After 5 years of pain, several specialists (that had no clue), and a lot of money, your 10 minutes video save me. Greetings from Mexico.

[@DarkPsyde721]

“It’s designed to protract the scapula and throw hooks” 😂.... that was awesome 💪🏽

[@profesoor0101]

This man has changed my career literally, forever grateful

[@CHEETAH69]

Dude, you are saving my life. Had issues with my shoulder (bicep tendinosus) and the docs have been requesting surgery (bicep tenodesis). The pain was constant. But literally after 2 weeks of following your exercise/stretches, I have no pain. I’m not healed. But I’m feeling much better. I hope the world is giving you your flowers now!

[@mmills8195]

Besides the knowledge. The delivery was efficient. Literal I've undertrained most of these groups of muscles. Did these exercises 1 time. Took 15 mins. Woke up the next morning and saw and felt like my shoulders grew.

[@jayabrams6305]

Trevor, I had a pretty bad shoulder impingement last year and physical therapy was not doing anything for me except emptying my wallet. I researched therapy options of KZbin and your channel had the best information. I used your treatment options to rehab my shoulder and I'm able to lift properly again and throw some wicked hooks..lol.. Thanks for doing a great job and putting some even better information on your page. Keep up the good work.

[@ParkourFreeLife]

Absolutely the best formation I've got and I've been to two different physiotherapists

[@marclaforge6283]

By following the recommended 'hacks' I recovered full mobility in my 60 year old shoulders and resumed my weight training. I also shared some of these with a neighbor who had scapular and deltoid tightness due to a stroke. I saw himtoday and he said. "Thanks! This worked better then my physical rehab therapy." Keep up the great work! Mahalo!

[@timpiper8369]

The bicep stretch was the winner over here, going to keep doing it but felt a major change in the first try, shoulder got locked out. It was also in the elbows as well, never did any stretching. Thumbs up.

[@Krimbopulous]

This and your “don’t get surgery” videos are phenomenally helpful. I’ve never had a major shoulder injury, but have had a half dozen small ones which has resulted in poor mobility and a somewhat constant, low-grade pain. These are building me back up!

[@cindybryan9467]

Thanks for your posts, as a guy coming up on 50, been in chronic pain most of my life, you wish there were people like you in my area, triple neck fusion, was told to do things like up rite rows, so hip bone etc spread through bottom disc vert , and went on to thoracic spine problems 35 years. Still do what I can on your posts.

[@andirindindi]

I have been looking into it for the past year without success and I even tried having training with some local powerlifter and bodybuilder... This is the first explanation easy to follow and straight to my problem. Thanks for the video and time you put into it

[@emanuelknowles3164]

Trevor you are the boss of bosses. Thank you so much for all of this brilliant advice

[@johnneylon9876]

Thank you just thank you. my shoulder has been torked from trying to bench heavy and I needed this advice. you the man and I appreciate you.