{"id":1929092,"date":"2023-05-11T18:12:55","date_gmt":"2023-05-11T22:12:55","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/five-exercises-to-put-a-stop-to-bench-press-pain\/"},"modified":"2023-05-11T18:16:05","modified_gmt":"2023-05-11T22:16:05","slug":"five-exercises-to-put-a-stop-to-bench-press-pain","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/five-exercises-to-put-a-stop-to-bench-press-pain\/","title":{"rendered":"5 Exercises to End Bench Press Pain"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">14<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Ffive-exercises-to-put-a-stop-to-bench-press-pain%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1929092&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><h2>Eliminate Shoulder Pain with Upper-Back Isometrics<\/h2>\n<p>The <a href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/doing-compound-sets-for-muscle-size-and-strength\/\" title=\"Doing Compound Sets for Muscle Size and Strength\">barbell bench press<\/a> is the ultimate test of upper-body strength, but it&#8217;s also one of the most injury-prone exercises. Shoulder pain is a common issue for bench press enthusiasts, and it&#8217;s often caused by a lack of upper-back muscular endurance and stability.<\/p>\n<h3>Why Traditional Exercises Don&#8217;t Work<\/h3>\n<p>Typical exercise recommendations like rows, rear-delt flyes, and face pulls don&#8217;t address the two <a href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/five-exercises-to-put-a-stop-to-bench-press-pain\/\" title=\"5 Exercises to End Bench Press Pain\">major strength factors needed<\/a> for a powerful and pain-free bench press: positional endurance and stability for the trapezius, rear delts, and rotator cuff muscles.<\/p>\n<h3>The Solution: Isometrics<\/h3>\n<p>Isometric exercises can greatly improve your upper back positional endurance and stability, making bench-pressing injuries a thing of the past. Here are five exercises to get you started:<\/p>\n<ol>\n<li><strong>Retraction Hold:<\/strong> Enhance the isometric strength of the trapezius, rhomboids, and latissimus dorsi with this exercise. Pull your <a href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/breakthrough-back-training-feel-it-to-build-it\/\" title=\"Breakthrough Back Training: Feel It to Build It\">shoulder blades back<\/a> as far as you can and hold for 5-10 seconds. Repeat for 2-5 reps per set.<\/li>\n<li><strong>Row Hold:<\/strong> Take the retraction hold one step further by pulling your chest to the bar and holding for 10 seconds. Do three reps per set.<\/li>\n<li><strong>Rear-Delt Row Hold:<\/strong> Target the same <a href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/your-phone-could-be-to-blame-for-your-neck-pain\/\" title=\"Your Phone Could Be to Blame for Your Neck Pain\">upper back muscles<\/a> as the Smith machine row hold, but with a greater emphasis on the rear delts. Hold for 5-10 seconds and lower the dumbbells slowly.<\/li>\n<li><strong>Banded-A Iso Hold:<\/strong> Train the rear delts and upper, middle, and lower traps with this 45-degree isometric exercise. Hold for 5-10 seconds.<\/li>\n<li><strong>Reverse-Band Pause Bench Press:<\/strong> Get your intentions right when lowering the bar to your chest on a bench press. Hold the bottom position for 5-10 seconds and press the bar away without losing upper back tension.<\/li>\n<\/ol>\n<p>By incorporating these isometric exercises into your routine, you&#8217;ll strengthen your upper back and eliminate shoulder pain when bench pressing. Remember to focus on positional endurance and stability for the best results.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Upper-Back Isometrics and Shoulder Pain Strengthen your upper back with isometric exercises to eliminate shoulder pain when bench pressing. Here\u2019s how. The barbell bench press is the universal standard for upper-body strength, but it\u2019s also one of the most injury-inducing exercises. So what exactly gets injured the most when benching? Generally, the anterior part 41<\/p>\n","protected":false},"author":1,"featured_media":1929093,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[13464,7105,8046,4604],"class_list":["post-1929092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report","tag-bench","tag-exercises","tag-pain","tag-press"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1929092","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1929092"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1929092\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1929093"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1929092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1929092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1929092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}