Flat presses / AC joint

[Spence]

Any reason why flat presses could cause such pain in AC joint but no other presses? Any other angle press causes no pain at all. Low incline press up to seated military press are all pain free, but any flat press pronated or neutral grip all causes pain.

[BryceBahm]

It could be something relative to your ability to internally rotate and the degree to which your sternum is relative to your shoulder joint. It’s very tough to dissect. Your best choice is always to only load where you have no pain.

[Joe]

Spence wrote:

Any reason why flat presses could cause such pain in AC joint but no other presses? Any other angle press causes no pain at all. Low incline press up to seated military press are all pain free, but any flat press pronated or neutral grip all causes pain.

The answer is: it doesn’t really matter why. Some “smart people” will try to make up exact answers why, but they should really frame it as “here’s possible reasons”. So, the possible reasons are: shoulder joint structure, and ROM (a combo or structure and muscles active contractile range), are very individual. And what’s occurring in “flat” positions is a combination of those that doesn’t happen exactly the same way anywhere else. (So maybe it’s because of the exact amount of internal rotation, combined with the exact amount of abduction, combined with the ROM your using, as well as the amount of sub-acromial space that occurs at any part of the ROM). All those things add up to something that your body doesn’t like. Soooooo, back to what I said originally: it really doesn’t matter why. And I think you know the answer here. Just don’t flat press. The notion that you “HAVE TO” do any exact exercise/motion/position/ROM very antiquated. And doesn’t follow any logical thought process (unless you’re a powerlifter and it’s part of your sport). Think muscles, joints, and personal pain-free ROMs where you’re can train, and you’ll have more than enough options to grow. And I’m speak from personal experience here as well. I continued doing flat bench press for another 5 years after I first injured myself doing it. And only after a separated shoulder did I stop (yes. I’m that dumb). If you’re a bodybuilder, the exact tool doesn’t matter at all. So don’t be attached to anything. As for me, I’ve had zero shoulder issues, and the most chest progress since realizing all that. Hope that helps!

[Spence]

Joe wrote:

[quote quote=19228]Any reason why flat presses could cause such pain in AC joint but no other presses? Any other angle press causes no pain at all. Low incline press up to seated military press are all pain free, but any flat press pronated or neutral grip all causes pain.

The answer is: it doesn’t really matter why. Some “smart people” will try to make up exact answers why, but they should really frame it as “here’s possible reasons”. So, the possible reasons are: shoulder joint structure, and ROM (a combo or structure and muscles active contractile range), are very individual. And what’s occurring in “flat” positions is a combination of those that doesn’t happen exactly the same way anywhere else. (So maybe it’s because of the exact amount of internal rotation, combined with the exact amount of abduction, combined with the ROM your using, as well as the amount of sub-acromial space that occurs at any part of the ROM). All those things add up to something that your body doesn’t like. Soooooo, back to what I said originally: it really doesn’t matter why. And I think you know the answer here. Just don’t flat press. The notion that you “HAVE TO” do any exact exercise/motion/position/ROM very antiquated. And doesn’t follow any logical thought process (unless you’re a powerlifter and it’s part of your sport). Think muscles, joints, and personal pain-free ROMs where you’re can train, and you’ll have more than enough options to grow. And I’m speak from personal experience here as well. I continued doing flat bench press for another 5 years after I first injured myself doing it. And only after a separated shoulder did I stop (yes. I’m that dumb). If you’re a bodybuilder, the exact tool doesn’t matter at all. So don’t be attached to anything. As for me, I’ve had zero shoulder issues, and the most chest progress since realizing all that. Hope that helps! [/quote]

Very helpful thank you. I appreciate you guys and what you do and for taking the time to educate, answer questions, and deliver the best content out there. Thanks again.

[BryceBahm]

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