Bench press is a common resistance training exercise that primarily targets the chest, shoulders, and triceps muscles. The biomechanics of the bench press exercise can be divided into three main phases: the eccentric, isometric, and concentric phases.

Eccentric Phase: 

In this phase, the lifter lowers the barbell towards the chest while maintaining control of the weight. The eccentric phase is primarily controlled by the pectoralis major and triceps muscles, with assistance from the anterior deltoids and other upper body muscles. During this phase, the shoulder joint extends, the elbow joint flexes, and the scapulae retract.

Isometric Phase: 

Once the barbell reaches the chest, the lifter holds the weight in a stationary position for a brief moment. This is known as the isometric phase, where the muscles are contracting to maintain the position of the weight. During this phase, the pectoralis major and triceps muscles are heavily activated to maintain stability.

Concentric Phase: 

In this phase, the lifter presses the barbell back up to the starting position, extending the elbow joint and pushing the weight away from the chest. The concentric phase is primarily controlled by the pectoralis major, anterior deltoids, and triceps muscles, with assistance from the other upper body muscles. During this phase, the shoulder joint flexes, and the scapulae protract.

Proper bench press technique requires a stable and balanced body position, with a tight core and leg drive to generate force through the lower body. This helps to transfer force through the upper body to lift the weight efficiently. Additionally, grip width and elbow position can influence the activation of different muscle groups, with a narrower grip emphasizing the triceps and a wider grip emphasizing the chest.

Overall, the biomechanics of the bench press exercise involve a complex interplay of upper body muscles and joint movements. Understanding these mechanics can help lifters optimize their technique and maximize their performance.

Common injuries in bench press exercise

Bench press is a popular exercise for building upper body strength and mass, but it can also be associated with several injuries if proper form and safety precautions are not followed. Some of the most common injuries that can occur during bench press include:

  1. Shoulder Injuries: The bench press involves a lot of shoulder movement and can put significant stress on the rotator cuff muscles and tendons. Injuries can range from mild inflammation to a complete tear, causing pain and weakness in the shoulder.
  2. Elbow Injuries: Overuse or improper form during bench press can cause elbow pain and injuries such as tendonitis or golfer's elbow (medial epicondylitis) and tennis elbow (lateral epicondylitis).
  3. Wrist Injuries: The wrist is also vulnerable to injury during bench press, particularly when the lifter is using an improper grip or has weak wrists. Injuries such as sprains, strains, and even fractures can occur.
  4. Pectoral Muscle Strain: The pectoral muscles are the primary muscles used during bench press, and overexertion or improper form can cause a strain or even a tear in the muscle fibers, which can result in pain, swelling, and bruising.
  5. Back Injuries: Improper form, particularly arching the back excessively or lifting with the lower back, can lead to strains, sprains, or even more serious injuries such as herniated discs.

To avoid these injuries, it is important to use proper form and technique during bench press, gradually increase weight and intensity, and warm up and stretch properly before starting. Additionally, it is recommended to have a spotter for safety and to listen to your body and stop if you feel pain or discomfort.

How to prevent injury in bench press exercise

Preventing injury during bench press exercise is crucial to maintaining a healthy and productive training routine. Here are some tips to help prevent injury during bench press:

  1. Warm-Up Properly: Before starting any workout, it is important to warm up your muscles and joints to prevent injury. A proper warm-up should include some light cardio exercise, mobility drills, and some dynamic stretching.
  2. Use Proper Form: Proper form is essential for performing any exercise safely and effectively. During bench press, make sure your feet are firmly planted on the floor, your back is flat against the bench, and your wrists, elbows, and shoulders are in the correct position. Use a weight that allows you to maintain proper form throughout the exercise.
  3. Gradually Increase Weight: Progressing too quickly with weight increases can put unnecessary stress on your muscles and joints. It's important to gradually increase weight and intensity over time, allowing your body to adapt and get stronger.
  4. Use a Spotter: Having a spotter during bench press can provide an extra layer of safety, as they can help you lift the weight or take it from you if you get stuck. A spotter can also help you maintain proper form and technique throughout the exercise.
  5. Incorporate Variety: Overuse injuries can occur when you perform the same exercise repeatedly. It's important to incorporate different exercises and training modalities to prevent overuse and imbalances in your muscles and joints.
  6. Listen to Your Body: If you feel pain or discomfort during bench press, it's important to stop and evaluate what may be causing the issue. Continuing to train through pain can lead to further injury and setbacks in your training.

By following these tips, you can help prevent injury during bench press and maintain a healthy and productive training routine.

Physiotherapy for injuries due to bench press exercise

If you experience an injury during bench press exercise, seeking the guidance of a physiotherapist can help you recover and prevent further injury. A physiotherapist can assess the nature and severity of the injury and develop a personalized treatment plan to help you regain strength, mobility, and function. Here are some common physiotherapy treatments for injuries due to bench press exercise:

  • Manual Therapy: Manual therapy is a hands-on treatment that can help reduce pain, improve range of motion, and promote healing. Techniques such as massage, joint mobilization, and stretching can help address soft tissue and joint injuries.
  • Exercise Therapy: Exercise therapy can help you regain strength, flexibility, and mobility. A physiotherapist can design a personalized exercise program that can help you recover from your injury, and also help you avoid future injuries. This may include specific exercises to target weak or injured muscles, as well as cardiovascular exercise to promote overall fitness.
  • Modalities: Modalities such as ice, heat, ultrasound, and electrical stimulation can be used to help reduce pain and inflammation, and promote healing.
  • Education and Prevention: A physiotherapist can also provide education on proper exercise techniques, injury prevention strategies, and other lifestyle modifications to help prevent future injuries.

Overall, physiotherapy can be an effective way to recover from injuries due to bench press exercise and help you get back to your training routine. It is important to seek the guidance of a qualified physiotherapist to ensure a safe and effective treatment plan that addresses your specific injury and needs.