Probably one of the more common injury questions I get……
“Whenever I Bench Press I get pain and weakness in my Biceps.”
There are a few things you can do…..
First, 99% of the time this condition is not CAUSED by Benching. It’s caused by Low-Bar Squatting.
It just reveals itself on the Bench Press.
One thing that helps in this situation is to avoid Bench Pressing after Low-Bar Squatting. Especially in the same workout, but even the next day.
If you currently Bench Press immediately after Squatting then reverse that order – Bench first and then Squat.
If you currently Bench Press the day after Squatting, then reverse that order – Bench the day before you Squat.
Second – you might need to temporarily (or sometimes permanently) change your Squatting style.
In order of preference:
- Safety Squat Bar
- High Bar Squat
- Front Squat
While you are still getting pain in the biceps – stop low bar squatting.
Third – warm up better before Benching and Squatting.
Inflammation – which is what this is – responds well to very thorough warm ups. Flush the area with blood. Light Pulldowns are good. Light barbell, dumbbell, and hammer curls are good. Even some light tricep pressdowns work to get blood into the surrounding area.
Then do more than normal sets/reps with the empty barbell and with your first couple of weighted warm up sets.
Doing a set of 5 reps with 45 lbs isn’t really a warm up. 20-50 total reps with 45 lbs, then maybe 10-15 reps with 95 lbs and another 10-15 reps with 135 lbs might be a good starting point (depends on level of absolute strength of course).
Fourth – close your grip on Bench Press for the next few workouts.
Yes, you will need to adjust load to do a close grip Bench Press. If this still hurts, I’d suggest just not Bench Pressing for 4-5 days will you do the fifth step.
Fifth, and probably most important, treat with anti-inflammatories.
I prefer high dose for short period of time. I usually recommend about 2400mg Ibuprofen per day for 4 days for this sort of thing. That is 800mg x 3 times per day, evenly spread out.
Of course, I am not a doctor and so prescribing drugs is firmly outside my scope of practice and thus you should absolutely and 100% ignore Step 5.
