How to Train Bench Around Shoulder Injuries

Why It Matters

These low‑cost, easily implemented adjustments let athletes sustain progress and avoid costly downtime, directly protecting performance and revenue in strength‑focused sports.

Key Takeaways

• Reduce bench range of motion using blocks or boards
• Narrow grip or neutral bars lessen shoulder strain during presses
• Employ slower tempo and longer pauses to ease joint stress
• Use fat grips or thicker handles to reduce elbow tension
• Incorporate slingshots or reverse bands for lighter load at chest

Summary

In the video, Juggernaut Training Systems founder Chad Wesley Smith outlines practical modifications for bench‑press training when athletes experience shoulder, pec, elbow or wrist discomfort.

He emphasizes four primary levers: reducing range of motion with blocks or boards, adjusting hand placement or using neutral‑grip bars, altering tempo and pause length, and lightening the load with slingshots or reverse bands. Each lever can be combined to create a graded‑exposure protocol that progresses from a five‑board setup down to full depth over roughly six weeks.

Smith demonstrates the approach with lifter Marissa, who moves from a full‑range press to a single‑board block press, then to two‑board and beyond. He also cites the use of fat grips for elbow‑related nerve irritation among MMA athletes, and recommends dumbbell presses with palms‑in for additional shoulder relief.

By applying these tweaks, lifters can continue advancing bench strength without forcing a complete training hiatus, preserving muscle memory and competitive momentum. The guidance also dovetails with the Juggernaut AI app’s rehab programs, offering a data‑driven path to injury‑aware programming.

Original Description

Shoulder pain? Pec strains? Elbow issues? If any of those have ever made your bench press training frustrating, this video is for you.

In this episode, you'll learn practical ways to train around bench press injuries so you can continue progressing instead of completely removing the lift from your program.

Rather than forcing the exact numbers on your program, or quitting bench entirely, you can make smart adjustments that still move your training forward while reducing stress on irritated joints and tissues.

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