TRAINING
Bench Press Set Up For Injury Reduction
A study by Noteboom et al. Noteboom (2024) provides valuable insights into the biomechanical implications of various bench press techniques, particularly focusing on scapular pose, hand placement, and elbow positioning. This research is crucial for personal trainers who aim to optimise their clients’ performance while minimising injury risk.
Scapular Pose: Neutral, Retracted, Free
One of the most significant findings from Noteboom et al. is the nuanced understanding of the ‘free scapula’ pose during the bench press. Contrary to previous assumptions that the scapula is largely restricted by the bench, the study indicates that the scapula may not be as free as once thought. This has important implications for personal trainers when coaching clients.
Trainers should encourage clients to maintain a more retracted scapula pose that allows for optimal movement without excessive restriction. This can be achieved by emphasising scapular retraction and depression during the lift, which can help distribute loads more evenly across the shoulder joint and reduce the risk of injury (Noteboom, 2024).
Hand Placement: Biacromial Width (BAW)
The study also highlights the impact of hand placement on shoulder loads and muscle activation. Wider grip widths (<1.5xBAW) may enhance strength and hypertrophy adaptations of the pectoralis major, but can also increase shoulder joint loading and reduce subacromial space, potentially leading to injury (Mausehund et al., 2021; Larsen et al., 2021).
Personal trainers should assess each client’s shoulder health and training goals when determining grip width. For clients with a history of shoulder pain or injury, a narrower grip (>1.5xBAW) may be advisable to minimise stress on the shoulder joint (Mausehund et al., 2021). This tailored approach not only enhances performance but also prioritises long-term joint health.
Elbow Positioning: 45-70 Degrees Shoulder Abduction
Elbow positioning during the bench press is another critical factor that trainers should consider. The study found that different elbow positions significantly affect muscle activation patterns, particularly in the triceps and rotator cuff (Larsen et al., 2021; Roy et al., 2020).
Trainers should educate clients on the importance of maintaining proper elbow alignment to optimise muscle recruitment and minimise the risk of injury. For instance, keeping the elbows closer to the body during the lift can enhance triceps activation while reducing strain on the shoulder joint. This is particularly relevant for clients who may be new to strength training or those who have previously experienced shoulder discomfort.
Practical Coaching Strategies
Individual Assessment
Personal trainers should conduct thorough assessments of their clients’ biomechanics, including scapular positioning, hand placement, and elbow alignment. This individualised approach will help trainers tailor exercise prescriptions to meet each client’s needs.
Technique Emphasis
Trainers must prioritise teaching proper technique, particularly regarding scapular retraction and elbow positioning. Regular feedback during training sessions can help clients develop better movement patterns and reduce the risk of injury.
Progressive Load Management
As clients progress, trainers should carefully manage load and volume, particularly for those using wider grips or experiencing shoulder discomfort. Incorporating de-load weeks and varying exercise selection can help mitigate the risk of overuse injuries.
Education on Risks
Educating clients about the potential risks associated with improper bench press techniques is essential. Trainers should explain how variations in technique can impact both performance and long-term joint health, empowering clients to take ownership of their training.
In summary…
The findings from Noteboom et al. underscore the importance of a nuanced approach to bench press training. Personal trainers must recognise the trade-offs between performance and injury risk, tailoring their exercise prescriptions accordingly.
References:
- Larsen, S., Gomo, O., & Tillaar, R. (2021). A biomechanical analysis of wide, medium, and narrow grip width effects on kinematics, horizontal kinetics, and muscle activity on the sticking region in recreationally trained males during 1-rm bench pressing. Frontiers in Sports and Active Living, 2.
- Mausehund, L., Werkhausen, A., Bartsch, J., & Krosshaug, T. (2021). Understanding bench press biomechanics—the necessity of measuring lateral barbell forces. The Journal of Strength and Conditioning Research, 36(10), 2685-2695.
- Noteboom, L. (2024). Effects of bench press technique variations on musculoskeletal shoulder loads and potential injury risk. Frontiers in Physiology, 15.
- Roy, X., Arseneault, K., & Sercia, P. (2020). The effect of 12 variations of the bench press exercise on the emg activity of three heads of the pectoralis major. Iusca Journal, 1(1).
Tim Sunderland
Tim is a fitness professional and author at the Functional Training Institute (FTI). FTI is a global fitness education company that helps fitness professionals, coaches, and personal trainers master functional training, movement, and injury prevention via a variety of certification training programs. Check out the Strength and Hypertrophy certificate course offered by the Functional Training Institute, which provides valuable knowledge to enhance your coaching skills and improve client outcomes.
