Weight Lifting, Weight Training, Bench Press & Bodybuilding
Bench Press Articles

Train Your Weak Link for a Big Bench

By Dr. Mike Ozaki
"I was curious on your opinion about over head presses. I read in Powerlifting USA that many big benchers feel that overhead work such as dumbbell presses can cause strain on the shoulder joints and rotator cuffs. Many top benchers completely avoid this type of training. What do you think?"

Thanks, Mike Westerdal
Shoulder Anatomy
"I do not agree that overhead presses weaken the shoulders. I think this misperception comes from many big benchers failing to develop the rotator cuff adequately. I think weak shoulders result from failing to develop the rotator cuff, the four small muscles that secure the head of the humerus to the glenoid fossa of the scapula. The result of pressing heavy overhead is a tear in the rotator cuff in the weakness position, which is the subscapularis muscle. As you know many heavy benchers fixate on the bench and muscular imbalances develop in the rotator cuff of the shoulder. The weakest position of the shoulder is when you overhead press, because it has only a single muscle, the subscapularis, to hold the head of the humerus in place. Heavy weight in an undertrained muscle will tear it in it's weakest position. If you don't train the rotator cuff, it will tear, no if, and, or buts. That is why the device the "shoulder horn" is supposed to work. It isolates the rotator cuff and by selectively building this group you can improve your bench. You are only as strong as your weakest link and as you know every big bencher has problems with the rotator cuff. To ignore the overhead work totally, is to set up imbalances in the rotator cuff that will come back to haunt you. I have never used a shoulder horn, but it is supposed to strengthen the rotator cuff. Too many people feel they have to go big all the time...the rotator cuff are four small muscles that secure the head of the humerus to the glenoid fossa of the scapula. If the rotator cuff is built up slowly, it only stands to reason that your bench will improve because you are training your weak link. Train the weak link and you will prevent injury, and improve your lift overall. If you are interested let me know and I will get together with some physical medicine docs and give you a program to isolate and strength the rotator cuff. Again I am not a sports medicine doc, or an orthopedist, so take what I say with a grain of salt, but I am a pediatrician for 18 years with the last 5 of those being into weight training."

Sincerely, Mike Ozaki

Return to the Bench Press Articles Archive


Natural Bodybuilding | Growth Factor-1 | Discount Bodybuilding Supplements | Gain Weight Fast | Big Arms | How To Get Ripped
Weight Lifting Programs | Weight Lifting Equipment | Weight Training Articles | Weight Lifting Workouts | Workout Routines
Bench Press Routine | Bench Press Workout | Increase Bench Press | Bench Press Records | Bench Press Chart
Lean Body Mass | How To Run Faster | Bodybuilding Tips | Athlete Celebrity Interviews | Muscle Growth Stories
Muscular System | Healthy Bodybuilding Recipes | Muscle Man | Female Bodybuilders | Weight Lifting Exercises
Powerlifting | Dumbbell Exercise | Muscle Bodybuilding T Shirts | Vince Gironda | Vince Delmonte | Jennifer Nicole Lee
Weight Lifting Accessory | Football Strength Workout | Weight Lifting Belts | Mike Geary
Bench Press | Fitness Links | How To Gain Weight Fast | Strength Blog | Build Muscle Fast | Workout Reviews | Workout Videos
Weight Lifting & Weight Training Tips For Building Muscle Strength
Fitness Models | Strongman | Muscle Building Nutrition | Muscle Growth | Muscle Building Experts

Supplements: Testosterone Booster | Super Fat Burner | Beta Alanine | Creatine Caps | Nitric Oxide NO2 | Muscle Building Supplements | Post Workout Supplement

Articles: Bench Press Tips | Supplement Reviews | Muscular Strength | Bodybuilding Nutrition | Fitness Health | Muscle Building
Fat Loss Tips