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. THANK YOU SIR!

[@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.

[@DefeatLust]

Bro, can you recommend me some more videos of his for this issue? I'm like 99% sure I have bicep tendinitis as well. Love to hear your feedback. Also, can you bench now?

[@lennsteendijk7854]

@@DefeatLust well there’s multiple parts for rehabbing. I suggest you watch all his video’s about shoulder pain/bicep tendonitis/ shoulder impingement. You should get rid of the pain then. Once the pain is gone you can work on a long term solution. For me it was working on my thoracic mobility. That’s what caused it in the first place. Let me know if you need antything else. Good luck on your recovery!

[@lennsteendijk7854]

@@DefeatLustI visted a sports physiotherapist. She concluded my that my lacm of thoracic mobility caused the problems. I suggest you when you are pain free, to look at what caused it. If you do not know you should get a diagnose from a proper physiotherapist. It was an hour drive for me to get there while there where plenty around te corner. It is worth it in the long run, brother.

[@DefeatLust]

@@lennsteendijk7854 My guy, I appreciate the feedback brother. Gives me confidence to know your recovery was a success. I'm going to get right on it. Thank you for the reply

[@lennsteendijk7854]

@@DefeatLust no worries brother, good luck!

[@Carlos-dm5fo]

most underrated fitness channel

[@alexwilliams5587]

For real! Every injury or pain I’ve ever had I’ve gone to him and he’s helped it

[@leekleek1971]

✔✔✔

[@likethislikethat916]

no doubt.

[@clarencestokesjr1487]

Period.

[@daudabdussalam2856]

@@alexwilliams5587😊

[@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

[@daves9355]

Not really if you have existing instability. I do that and i sublux my shoulder.

[@snail415]

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

[@bobbylarson6193]

Trev, look forward to your videos!! Your the man, appreciate the helpful detail you provide.

[@Its_Wes]

Prefect timing, dealing with these issues currently. Really excited to try this and fix it!

[@johnz.2907]

You're a great teacher Trevor, thank you for helping so many.

[@abimaelyisrael858]

Hey Trevor. Man I really appreciate the videos that you put out man. They have been very helpful to me. Thanks man.

[@paultargett8371]

This is a fantastic video Trevor! What is so great about this and your other videos is hitting that perfect balance between cause (of the problem), correction (through illustration) and outcome (problem fixed). You keep it simple but with key information like sets and reps. I have recommended you to so many people and for good reason. Really appreciate what you do.

[@kb3445]

You have helped me with so many issues with my body I am forever grateful! Thank you for your free advise!

[@TheArtOfBeingStill]

This is the most knowledgeable fitness channel out there. You have solved several of my aches and pains. I like your use of anatomical terms and how you give several options for addressing the issue.

[@clairhardy]

This was fantastic- I have been battling shoulder pain on all pressing movements for years and this is already helping. Thanks so much for all you post.

[@andrewsmith9528]

Perfect video on the shoulder, and I definitely needed to hear it !!! Thank you. I will be watching this a few more times as I rehabilitate my shoulder.

[@r.e.4640]

Thank you so much for your help!😀👍

[@profesoor0101]

This man has changed my career literally, forever grateful

[@chrisc4569]

Still the best source on YT for accurate advice! You rock dude, keep doin.

[@hilderman2700]

Thanks Trevor, you’ve helped me with various issues to my beat up old carcass. As said in a previous comment, the most underrated fitness channel.

[@networkbymatt6867]

You read my freaking mind with this video. Literally have been gaining strength and had to calm it down due to shoulder discomfort. Thank you for this!

[@Williamsmith-bb3zd]

This guy is so knowledgeable! Changed up how I think about my form.

[@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.

[@lisacrowley9585]

This man is just so amazing, i love his channel, we love all your videos, your knowledge and tips are amazing thank you so much

[@timnewmyer780]

You are awesome! You explain everything so well! I have been having pain doing the Bench Press and doing pressing movements so I will try your exercises!

[@WakeOfStorm]

Hey man, you saved both of my shoulders. You are HUGE! Thank you so much!

[@matjj676]

I think I've learned more from a half dozen of Trevor's videos than any other single source ever! Keep up the awesome content Doc, thanks! Liked and subscribed!

[@Strokin385]

Just what the doctor ordered! Thank you!!

[@johreh]

Trevor, great job as always. Thanks man.

[@jordancomstock8979]

Great to see your new content. No nonsense videos.

[@whitewolf6730]

Thanks so much! Usually I do not really try to increase my bench but lately I have, so, this is some very welcome information! Much gratis!

[@lenjeff881]

This is great I’ll be watching I had surgery some years ago my scapula comes out so and i am still in pain when doing just about any upper body workout. Thank you for making these video hopefully there’s more to come

[@PurePele1]

Yeah this guys a champ. His advice changes everything! 👌

[@ParkourFreeLife]

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

[@WarrenRLove]

Thank you, Dr. Trevor. You're my go-to anti-pain coach. Bought my Teespring to support!

[@andrew8502]

RH shoulder pain for years when bench pressing and also bicep curls. Thank you for this video. I will try these exercises!

[@robtennant7388]

The value in this video alone is insane. God I wish I would have known these things decades ago. Great job

[@bradentokoly]

Best on KZbin.... been taking your advice for 4 years. Thanks for what you do for the weightlifting community!

[@user-do6uy5jn6v]

Love all your videos !! This was the perfect one for me today ! I will try this routine 👍 Thks 💪

[@DarkPsyde721]

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

[@Noshitsherlock486]

Thank you so much for all the good info. I’m 38 and only have one speed so I generally achy and tight somewhere. My hips tend to take most of the beating. I appreciate you keep it up.

[@TeaLeafThief]

Ok, I have watched tonnes of videos about shoulder pain when pressing but this one made me understand what is going on clearly. Subbed! 💪

[@emanuelknowles3164]

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

[@joncoulas5203]

Another great video. Appreciate everything you do man.

[@MikeGPCF]

I loved every second of this video! You’ve just earned yourself a new subscriber Doc! Thank you!!

[@NightLetterLondon]

always great advice - from someone clearly knowledgable, and with a great personality.. thank you sir.

[@spotty74us]

I wish I would have got this information 5 years ago before I tore my pec / bic bench pressing. Love these videos coach

[@martijnevens2260]

I have watched many videos now on how to properly bench press without shoulder pain, but this one made me actually 'get it'. Very good detail on how the shoulder works and how to keep it in the right position. Love to see more of these.

[@Phantombugle66]

Watching from England. I've only recently found your channel so I've been catching up on your advice. I think it's an excellent product. Not too long, to the point and full of clear information and detail with humour. Brilliant. Your lack of noticable public ego is a credit. I shall continue watching. I'm currently resetting my shoulders based on your advice. I'm 54 and used to be able to do pull ups but now, whilst the strength is there so is pain at mid point. Needless to say I stopped doing them but have no solution? Keep up the great videos.

[@ronaldbrown7824]

These tips really work...THANKS!!!

[@neiljohnson3761]

Ty man! Rehabbing a bicep tendon and literally can not do 1 push up🤦🏻‍♂️ appreciate the content ..I hope you have a wonderful holiday season and stay strong and safe🙏🏼

[@lylrys]

Awesome video sir. I'm a Kinesiology major and watching your videos really helps me understand the muscles. Your explanations are so easy to understand. Thank you.

[@chrisbutts4057]

Just came across this video. I’ve had shoulder issues for years, and have tried a lot of functions and followed a lot of advice. Those workouts/ stretches absolutely makes sense. These will be a staple. Thank you !

[@HexBore13]

Thank you sir. I really appreciate your work. I recently became aware of pain in the right shoulder during pressups, and I'll definitely try out these hacks for a few weeks and see if it helps.

[@raasshaaadd697]

I like how you addressed the bicep tendon as I have bicep tendinitis which goes over lots of fitness guru’s heads. They never treat serious issues only the surface level stuff… Preciate this valuable information 💪🏾!!!!

[@simonpc123]

You sir, are golden !

[@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

[@BrandonSL500]

I learn something new from each of his videos.

[@anthonybutt2453]

Great info concisely delivered. 👍💯

[@oskarvidarsson3258]

My shoulders are fucky now, and this is exactly why I subscribed to this channel just a few days ago! Perfect content, keep it up!

[@staceydewitt9427]

I just found your channel and I can't wait to try theses mobility exercises. I am fighting a possible SLAP tear and as a powerlifter, this is never a good thing. So, I am looking forward to trying these

[@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.

[@cray0308]

Wonderful information. I have pain in bench and over head press. I will try these movements to relieve

[@guytorrey8824]

Fantastic educational information. Clearly and practically demonstrated. Keep the the great work. Many thanks From New Zealand.

[@dinozolic6788]

Thanks Doc ! Great work

[@alphamale3141]

Really on point. I strained my bicep tendon being stupid. This video really helped. Thanks.

[@supercharged00gtp]

You are friggin awesome brother!!!

[@bludog4657]

Great video, thank you Trevor

[@reload7344]

Thank you for giving away your profession for free. I am always sharing your content.

[@jameslh8029]

Great explanation! Love it!

[@seanogrady444]

Wish I would’ve seen this twenty years ago. Thanks for always bringing the knowledge bruh.

[@abnercarrera]

Going to have to do these! Thank you!

[@permanentfitness1919]

Dang dude - I quit going to the gym so long ago, because I kept having various pains - including serious shoulder pain & weakness. I'm grateful for all of this info now - and really wish I had it back then.

[@peteracosta744]

Outstanding content, and extremely well presented… Thank you

[@kmarshall131]

As a CSCS, I endorse this info. Nice work, great anatomically correct explanation. Well done sir.

[@jaymorrow58]

really dig the style here. ive been stuck with right shoulder pain on and off for the past 10plus years due to a bench press injury one time. lately pain has come back and hard to get rid of. i plan on trying this routine and/or the one with Shoulder inpingment. thanks in advance as i am positive it will greatly help me. thank you sir, keep it up.

[@ManzanillaMarina]

Love the way you explain everything, loud and clear! I kinda have the same issue, but it's the levator acting up instead of my shoulders. Pretty intense pain in the neck when I do push ups/bench press. Could you make a video about how to fix this issue and what to do when you're already in pain (relief methods)? Thanks man!

[@vrp.s]

Loved all of it

[@cappy0023]

Good stuff Trevor. My 50 year old shoulders are cranky as hell, so these tips are helpful.

[@serpicosixnine]

Your posts are so informative. Thank u

[@GizmosBushEscapes]

excellent. i get a little shoulder pain. now i know why. At the moment i have some serious lower back pain that my doctor wont help with and at 60 yrs old I am trying to get back into proper exercise. glad i found your channel.

[@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.

[@chrisallison7456]

Been dealing with right anterior shoulder pain for a few months now and hesitant about hitting the gym . Not sure if I injured myself helping pull up one of my patients at the nursing home or if I did it working out. But these band exercises have taught me how to do a bench press when I thought I was doing it correctly the last 30 years. I feel my chest activating more fully and no pain in the shoulders anymore. Thanks so much!

[@aaronshrope5695]

This channel has the best advice! To grow your channel to help more people, you need to clout chase just a little. 😊 Keep being Awesome!

[@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. Major impingement for 10 years. Thank you Doc

[@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!

[@CHEETAH69]

@DomPedro. thanks for asking. Still no surgery. Shoulder feels pretty good with only minor and occasional issues.

[@geraldf9651]

This channel has great info thanks man

[@juanurena4300]

Love it I needed this for my shoulders

[@ignacioacosta4719]

Awesome! Thanks!

[@dukeoneil]

Great video man. I am guilty of all the technique issues you mention in my lifting form. And I have the pain to prove it! Thx for the tips!

[@MERKAMGCLK]

Love this thank you.

[@themarathoncontinues9884]

Thank you... my shoulder is on snap crackle pop mode recently. Thank you bro!

[@HighBearChief]

Great content, instructions and vids

[@anthonyscott16]

This channel is Pure Gold Bro, and you're basically like a free Fitness Santa Claus. In fact, I'm officially calling you Santa. Thanks so much for you do!

[@gavinbaker9697]

Good call on the bicep stretches because when I’ve done too many heavy presses with obviously poor from and go to do arm curls, it bloody kills!

[@deryckfrye6535]

Super helpful….recovering from slight rotator cuff tear I think - this was great

[@SpiritintheSky.]

Impressive. Thank you.

[@ScottCommon632]

Love it! Thanks!

[@boogernasty4236]

I have S.I problems that have prevented me from running.I ran for years. I had severe neck issues from my heavy iron worker belt. Shoulder issues from screwing sheet metal down, lifting, ect, ect. I have anterior pelvic tilt because I did not know how to stretch my lower back area properly. Your videos have been educational especially the ones about all those tiny little muscles that are in my pelvic area. that no doctor yet has ever told me about . For years I went without exercising and doing what I love. These vids are helping me carve a new path. I’ve taken up jujitsu a year ago and I love it so much I have to fine-tune my body to be able to handle this.These videos are perfect. You Trevor bring me hope. Thank you.

[@billl.2441]

Love this channel.

[@sheriffquick]

Thanks for the info!💯

[@nathanielshapiro3603]

Thanks so much for the info man! Thanks!