Anyone who weight lifts or is physically active knows that the longevity of our joints is critical to our continued participation in our respective activities. However few people really understand the damage that can be done by not understanding how the various exercises we perform can cause substantial damage to these joints and supporting tissues.

The Straight Bar Press is one of these exercises and is a common cause of shoulder damage in physically active individuals. Don’t get me wrong! This exercise is a great mass builder for the chest and it has been used for years by bodybuilders as a core to their chest training. This exercise is to be respected and you have to be smart in how you use it.

When using the Straight Bar Press, the damage is not usually acute. It is typically a gradual change in the joint and related structures that alters the function and performance of the joint over time. It neglects the weakest links of the shoulder joint which are the Rotator Cuff muscles and its Proprioceptive (balancing) capability. Very bad news if you don’t want to have a shoulder injury!

How does this happen?

The Straight Bar Press encourages the development of our prime movers which are the Pectoralis muscles. However, there is a strong tendency toward Rotator Cuff muscle atrophy because there is no independent suspension during the movement. Our arms are in a fixed position and the lack of proprioception (balance) required eventually leads the stabilizing muscles of the Rotator Cuff to weaken. Eventually this can lead to a dislocation and tearing of these muscles.

In addition…the straight bar bench by its very nature make it easier for us to lift more weight. This excessive weight causes the shoulder joint, (Glenohumeral joint) to become a weight bearing joint. This results in premature degeneration of the joint. Pretty Scary Really!

Another really important thing that I need to add here is that all to often when we perform Straight Bar Press movements we neglect promoting flexibility in the chest muscles by stretching them properly. We also neglect developing the strength of the key back muscles that help to pull the shoulder girdle back and encourage an open chest. The Rhomboids. Over time…this imbalance causes the Pectoral muscles to become tight and shorten. Especially the Pec Minor. This pulls the shoulder girdle forward and internally rotates the shoulder. This weakens the Rhomboids and Rotators further. Now you have a major alteration in the normal movement of your shoulder girdle. This sets the stage for more premature degeneration in the joint because the humeral head is in an altered position. Plus it sets the stage for impingement and maybe a Rotator Cuff tear.

Now… I am not saying that you have to eliminate this exercise completely as it is good for building the chest. You just have to be smarter in how you train. If you insist on doing Straight Bar Press regularly then it is an absolute must that you follow a sound program to strengthen all of the Rotator Cuff muscles. Otherwise it is not a question of IF you will tear a Rotator Cuff but more a question of WHEN.

It is very wise to make a shift in your training in order to incorporate more Dumbbell Press. The use of this exercise targets the Rotator Cuff muscles. Plus… it promotes proprioception (balance) of the Glenohumeral joint (shoulder). This means a stronger more stable shoulder. Remember to press like you are hugging a tree!

I would suggest cycling the use of Dumbbell Press with Straight Bar Press over an 8-12 week period. Power lifters who use this method report a 10% increase in the strength of the bench press lifts upon returning to Straight Bar after a 8-12 week period of working with dumbbell. Sounds worth it to me!

Train Smart!

Tammy Strome, Ckin, R.N.C.P, IFBB Pro

 
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