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  • Writer's pictureCoach Matt Pippin

Save Your Shoulders With These 2 Bench Press Alternatives

How sick are you of being told to stop benching because your shoulders are always hurting? There’s gotta be another way to give your shoulders a break without giving up benching completely, right?

You’re in luck because in today’s coaching, I’m not going to tell you NOT to bench…I’m going to give you a couple of alternatives to keep your bench gains while you’re working on that shoulder mobility.


You need to realize you have a mobility problem going on in those shoulders. We can dive into the details on that in another video but in the meantime, I’ve put together my go-to-mobility tools you can get for free in the link below and it includes the best shoulder exercise you can do…right now…to eliminate that shoulder pain.



With a typical bench, as you descend toward your chest, the shoulder mobility requirements go up, so the closer the bar gets to your chest, the more internal rotation of the shoulder it requires and that’s what’s aggravating it. Simple as that.

What I love about these alternatives is that they’ll not only preserve your shoulders while you work on that mobility, they’ll also help you work new lines of tissue and break through sticking points. Isn’t multi-tasking the best?


Option 1: 2 dumbbells with a little less weight than you’d normally use

Option 2: A barbell with a little less weight than you’d normally use



Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.


  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified

#strengthtraining #movementalternatives

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