Effective Ways to Workaround Injuries in the Bench Press

Why It Matters

By enabling safe, progressive bench‑press work despite injuries, athletes maintain strength development and reduce downtime, directly impacting performance and training continuity.

Key Takeaways

• Reduce bench press range of motion to alleviate shoulder pain.
• Use bench blocks or boards for incremental ROM adjustments.
• Progressively decrease block height over six weeks for rehab.
• Pin presses and dumbbell variations maintain training during injury.
• Consistent, low‑ROM setup prevents setbacks and supports gradual recovery.

Summary

The video addresses how lifters can continue bench‑press training while managing shoulder, pec, or elbow injuries by modifying the movement rather than abandoning it entirely.

The core strategy is to reduce the bar’s range of motion (ROM) using tools such as bench blocks, wooden boards, rolled towels, or foam rollers. By elevating the bar, athletes can limit shoulder extension and elbow strain, allowing pain‑free reps and progressive overload.

The presenter demonstrates a step‑wise progression—starting with a five‑board setup and gradually removing boards over six weeks, mirroring the rehab protocol in the associated app. Real‑world examples include Marissa’s reduced ROM and the use of pins or dumbbell presses as alternatives when blocks aren’t available.

These adjustments let lifters preserve strength gains, avoid training gaps, and return to full ROM more quickly, making injury‑aware programming essential for long‑term performance.

Original Description

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