I do the basic powerlifts plus the clean and press. I worry about the saftey of my shoulders long term. How many older lifters can still bench? Do you think its safe?
The Following
...is based on information that I have come across and determined from practical experience.
Benching Shoulder Issues
The Traditional Supinated (palms out) Bench Press places some stress on the shoulders.
Baseball Pitchers
Years ago, I attended a Strength Clinic. One of the the presenters was a Sports Physical Therapist. He spoke on why some Baseball Pitchers have long careers and others short ones.
One of the finding was that those with long careers had stronger a Posterior Rotator Cuff muscles that counter balanced the strain place on their shoulder when throwing.
Those with short careers tended to have weaker Posterior Rotator Cuff muscles.
The Physical Therapist noted that Fast Underhand Soft Ball Pitcher rarely had any shoulder problems.
The Take Home Message
`1) Shoulder health is maintain when Posterior Rotator Cuff Exercises are part of a strength training program.
That is also what Chris Thibaudeau stated in one of his articles. Thibadeau recommended 2:1 to 4:1 Ratio of Posterior Rotator Cuff to Anterior Cuff Exercises.
2) Underhand Pitches places less stress on the shoulder.
What we can extrapolate from that for the Bench Press is that Underhand Bench Pressing places less stress on the shoulder. as well.
This is a good article that goes into it.
Reverse Grip Bench Press
Don't be scared. The reverse-grip bench press can be safely used to hit new, pain-free PR’s. Here’s how.
www.t-nation.com
It is one of the exercise that I used (still do) to rehab my shoulder issue. It definitely places less stress on the shoulders.
using a Swiss bar or dumbbells with neutral grip helps.
Neutral Grip
As Luke stated, the Swiss Bar and Dumbbells allow you to perform the Bench Press with more of a neutral grip. This places less stress on the shoulder.
Chrisdavisir also recommended Dumbbell Bench Press Training
I purchased a Swiss Bar a few years ago. That assisted with my shoulder recovery.
Chris Thibaudeau also addressed slightly angling your hands in a Traditional Overhand Bench Press Grip. Angling your hands, as with the Swiss Bar angled grips, decrease the stress on the shoulder.
To angle the hands on a Traditional Overhand Bench Press Grip, you need to use a Thumbless Grip. Doing so, allows you to slightly rotate your grip.
Bar Chest Placement
A high bar placement places more stress on the shoulder.
Allowing the bar to touch more on the upper part of the abs decreases the stress on the shoulder.
Plyometric Bench Pressing
This method develops the Stretch Reflex, power off the chest; which I am a proponent of.
The downside is that it produces a lot of shoulder stress, as you know. I believe it is part of the reason for my shoulder issues.
I still perform Plyometric Bench Pressing but limit it.
Dr Keith Baar
Dr. Keith Baar covers all ends of the spectrum on tendon action in isometric training, tendon rebuilding, nutrition, modes of loading, and more.
www.just-fly-sports.com
My shoulder issues had to do with connective tissue issues.
Baar's information goes into how to rehab and strength connective tissue. I found this to be helpful.
Two things that helped me were...
1) Isometric Actions: As per Baar, slow strength training exercise increase connective tissue strength; "No movement is slower than an Isometric Action", since there no movement.
2) Collagen: His research found that taking collage strengthens connective tissue. Jello (collagen) is now my dessert. Baar found that taking a small amount of Vitamin C with collagen increased it effectiveness.
When making my Jello, I mix in a small amount of Vitamin C powder.
Kettlebell Halo
I found this to be one of the best exercise for shoulder rehab and health.
Summary
1) Posterior Rotator Cuff
Base on the Sports Physical Therapist presentation, Chris Thibaudeua's information and my personal rehab shoulder rehab experience, I am a huge proponent of at least a 2:1 Ratio of Posterior to Anterior Rotator Cuff Exercises.
2) Connective Tissue
I am now a proponent of Isometric Actions and taking collagen for maintaining and increasing connective tissue strength and health.
3) Plyometric Bench Press Training
I continue to advocate this type of training with loads of 48 - 62%, as a means of developing the Stretch Reflex and Power. This type of training places a lot of stress on the shoulder.
It needs to be offset with Isometric Actions, Limit Strength Training (no and slow movements) along with taking collagen (like eating Jello) to ensure good joint health.
4) Neutral and Reverse Grip Bench Press Training
a) The Swiss Bar and Dumbbells allow you to perform a Neutral Grip Bench Press; placing less stress on the shoulder.
b) Performing a Traditional Pronated Grip Bench Press with a slightly angled grip decrease shoulder stress.
c) The Reverse Grip Bench Press minimize shoulder stress.
d) Lower bar placement on the chest at the upper part of the abs place less stress on the shoulders.
4) Kettlebell Halo
I consider this to be a great total shoulder exercise.
5) Dimethyl Sulfoxide (DMSO)
I have found this has helped with my shoulder rehab and with recovery from hard training sessions.
Some of these method ensure you maintain healthy shoulder and some of them will assist if you have shoulder issues.