Making Stride Back Toward Bench Press

In addition to BOSU ball pushups to improve proprioception, rhythmic stabilization is a great way to do the same.

Similar to how the arms have to stabilize the barbell during bench press, rhythmic stabilization forces the shoulder to react to forces stressing the extremities. If you are attending physical therapy or have access to an athletic trainer at your school gym or public fitness facility, these healthcare professionals can initiate the next exercise.

Your healthcare professional will have you lie on your back on a table or evaluation bench and extend your arm straight up in the air. They will instruct you to keep the shoulder stiff or attempt to keep it straight. Next, they will begin to apply gentle force around your forearm from all different directions in order to throw your arm off center. Your reaction is to keep it straight as instructed, as they continue to persuade the arm to move through varying forces. They may initiate these movements for thirty seconds two to three times. Another great rhythmic stabilization exercise is the use of the body blade. A body blade is a thin plastic shaft that mimics a bird’s wings when shaken. The lifter holds the handle in the center of the blade and gently shakes the blade, forcing it to move similarly to the motion forced by the healthcare provider.

To improve proprioception the lifter can commence through many different ranges of motion. For bench press purposes, the lifter can lay flat on a bench and one arm at a time going through the motions of the press. The repetitions and sets can be determined again based on your goals.

Lastly, before jumping back into heavy sets of bench press, grab some dumbbells that you feel comfortable pressing without exhaustive resistance. While lying on the bench, hold the dumbbells flat on your chest and press outward identically to a bench press. This will be more challenging than the others and can be a great way to gain strength as well as improve proprioception. As you improve on controlling the dumbbells, weight can be increased as you gain strength.

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Improving proprioception alone will not relieve pain or reduce swelling if there are any actual injuries to the shoulder. If you experience pain through simple movement or while you attempt to complete exercises, it is important to cease activity and visit your orthopedic doctor. If pain is only present for short periods of time post-exercise than rest and ice may be the best first step in recovering from a muscle strain. If you experience a sharp, shooting pain or have popping during range of motion, or if you cannot lift your arm above ninety degrees, again consult a physician.