The bench press is one of the most popular exercises, and it is a common source of injury. To avoid injury, you must ensure that you are exercising with proper technique as well as following a balanced training program. You can also ensure that you are at less risk for future injury by performing some maintenance work that will strengthen your joints. Consult your physician before you begin any exercise program.
Proper Technique
The best way to avoid elbow pain is to ensure that you are training with proper technique. In addition to keeping your head, hips and shoulders flat on the bench and your feet flat on the floor, you need to make sure that your hands are at least shoulder width apart and you are not bouncing the bar off of your chest. If you just allow the bar to drop, the small muscles around the elbow have to suddenly tighten instead of slowing stretching to build power, and this can lead to repetitive strain over time.
Triceps Pain
The triceps, or the muscle on the back of the upper arms, is the source of much of the power in the bench press. Given the strain that the muscle and its associated tendons are under, this area is a prime candidate for strain. If you continually press with your hands very close together, you may start to experience pain at the elbow joint as there is a greater degree of flexion with close hand position. In addition to widening your grip, you may wish to see a physician to ensure that there is no other problem going on in your triceps.
Biceps Irritation
While the biceps are not the most active muscle group in the bench press, there is some activity in this area to stabilize the elbow joint while the arm is extending. The biceps also contract as you lower the bar and lengthen as you push the bar to full extension. You need to ensure that your biceps are properly stretched and warmed up at the elbow joint before benching. In addition to simply stretching your arm in a fully extended position, you should take a few minutes to properly warm up the elbow joint prior to benching.
Forearm Weakness
The smaller muscles of the forearm work hard to stabilize your arm during the lift. While the flexors, or the muscles on the underside of your forearm, get plenty of work, the rest of your forearm may not be properly developed. A few sets of reverse curls, where your palms are facing down and you curl the bar, or hammer curls, where you hold dumbbells with the palms facing in and curl them upwards without rotating your wrists, can help strengthen this area.
References
- "Journal of Strength and Conditioning Research"; Electromyographic Activity of the Pectoralis Major and Anterior Deltoid Muscles During Three Upper-Body Lifts; Chris Barnett, et al.; 2005
- "Journal of Strength and Conditioning Research"; Effects of Variations of the Bench Press ...; Chris Barnett, et al.; 1995
- "Journal of Physical Anthropology"; Muscle Power Output Properties Using the Stretch-shortening Cycle of the Upper Limb ...; Kazuyoshi Miyaguchi; 2006
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