3 Steps to improve your bench press

A common dysfunction here is overuse of the pectoralis minor and anterior deltoid muscles, and underuse of the pectoralis major. Small pecs and overuse of the anterior delts can lead to a rounded shoulder appearance, and long-term use can create a stubborn "squeeze" in the front of the shoulder during the bench press. Most of my patients with this problem usually have problems for months or even years because it is difficult to diagnose and is often mistaken for "impingement" or "tendinitis." Some people get scans (MRI/ultrasound) to figure out why the pain keeps coming back during exercise.

3 Exercises to Fix Rounded Shoulders | Posturepro

Thankfully, the solution is simple

Learn to use your pecs properly during the bench press.
step 1
The first step is to have better posture while lying on the bench. Some would argue that someone with better form will have a better bench press. When you hold joints and muscles in neutral range, they contract more. Maintaining good posture and keeping the shoulder girdle in a neutral position is critical to engaging your stabilizing muscles first.

Step 2 The second step is to learn how to move your shoulder blades correctly with the rest of your arm. This can be difficult to do alone, but a good way to test your symmetry is to perform a one-arm bench press with a dumbbell to see if one side is different than the other. Otherwise, this requires some expert guidance (Personal Trainer/EP or Chiro/Physio).

Step 3

The third step is to slowly return to the bench press using the dumbbells, making sure your movements are slow and controlled. Make sure it's supervised and you focus on firing your pecs (contracting closer to your chest rather than your shoulders). In the meantime, let your Chiro/Physio make sure your pelvis is working symmetrically. As the weight increases, you end up supporting your pelvis more and more, so if it's not working evenly, your shoulders won't be either.

When the exercise is effective, you can lift heavier. Training for long-term gains is where you should focus your efforts, so it's worth spending time working on your posture.

Not only does it prevent injury, but it allows your muscles to contract to their maximum, allowing you to get results faster.

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