Shoulder discomfort experienced during the bench press exercise is a common complaint among weightlifters. This discomfort can range from mild aching to sharp, debilitating pain, potentially hindering an individual’s ability to perform the exercise effectively and progress in their training. Understanding the underlying causes and contributing factors is crucial for preventing and managing such instances.
Addressing the causes of this condition is beneficial for maintaining long-term shoulder health and optimizing performance in resistance training. Neglecting early signs of discomfort can lead to more severe injuries requiring extensive rehabilitation. Therefore, a proactive approach involving proper technique, adequate warm-up, and appropriate weight selection is paramount. Historical context reveals that specific training methodologies, focusing on shoulder stability and rotator cuff strength, have been developed to mitigate these risks.
The following sections will explore potential causes, preventative measures, and management strategies related to shoulder pain experienced while performing the bench press, providing a comprehensive overview of this issue.
1. Technique
Improper execution of the bench press is a significant contributor to shoulder discomfort. When the exercise is performed with flawed mechanics, undue stress is placed on the shoulder joint and surrounding structures, predisposing individuals to injury. A common technical error is excessive elbow flare, where the elbows drift outwards excessively during the descent. This position internally rotates the humerus, narrowing the subacromial space and increasing the risk of impingement. Another critical error is insufficient retraction of the scapulae. Without proper scapular positioning, the shoulder joint lacks a stable base of support, leading to instability and increased vulnerability to injury. For example, an athlete who consistently flares their elbows while benching might experience anterior shoulder pain, indicative of rotator cuff strain or biceps tendinitis, necessitating a period of reduced loading or complete cessation of the exercise to facilitate healing.
Correct technique involves maintaining a 45-75 degree angle between the upper arm and the torso during the eccentric phase of the lift. The scapulae should be retracted and depressed, providing a stable platform for the shoulder joint to operate from. Furthermore, the barbell should touch the chest at a point slightly lower than the clavicle, promoting optimal muscle activation and minimizing stress on the anterior shoulder. Incorporating video analysis and working with a qualified coach can help individuals identify and correct technical flaws, mitigating the risk of shoulder injury. Proper grip width and consistent bar path are also important, and should be addressed during coaching.
In conclusion, technical proficiency is paramount in preventing shoulder pain during the bench press. Identifying and correcting technical errors, such as excessive elbow flare and inadequate scapular retraction, are crucial for ensuring the shoulder joint functions optimally. Implementing these adjustments helps distribute the load effectively across the involved musculature, reducing the risk of injury and enabling continued progress in strength training. Failing to prioritize correct technique dramatically elevates the likelihood of experiencing shoulder issues, hindering both performance and long-term joint health.
2. Overloading
Overloading, defined as the application of excessive weight or resistance during the bench press exercise, represents a significant etiological factor in the development of shoulder discomfort. When the applied load exceeds the individual’s capacity to control and stabilize the shoulder joint, compensatory mechanisms are activated. These mechanisms frequently involve altered movement patterns and increased stress on vulnerable structures, culminating in pain. The imposition of excessive stress on the shoulders passive and active stabilizers disrupts normal biomechanics, predisposing to injuries such as rotator cuff strains, impingement syndromes, and labral tears. A lifter attempting a personal best weight without proper preparation might experience an acute shoulder strain due to the sudden and unaccustomed stress on the joint.
The importance of appropriate loading cannot be overstated. Linear progression models should be implemented with prudence. Abrupt increases in weight, without adequate adaptation, can overwhelm the shoulders capacity to withstand the forces involved. The shoulder’s complex musculature, including the rotator cuff, must be progressively strengthened to handle increasing loads. Failure to do so creates a scenario where smaller, weaker muscles are forced to compensate, leading to fatigue, altered biomechanics, and ultimately, pain. For example, an individual consistently adding 5-10 pounds per week to their bench press, irrespective of proper form and muscle fatigue, is at elevated risk of developing a rotator cuff tendinopathy, a chronic condition that may necessitate extended rest and rehabilitation.
In summary, inappropriate overloading constitutes a primary risk factor in the etiology of shoulder discomfort during the bench press. Progressive overload remains a fundamental principle in strength training, it should be carefully managed and integrated with considerations for technical proficiency, adequate recovery, and appropriate progression timelines. Ignoring these factors increases the risk of shoulder injury, hindering both short-term performance and long-term joint health. The challenge lies in optimizing the stimulus for muscle growth while minimizing the risk of exceeding the shoulders load-bearing capacity.
3. Impingement
Impingement, a condition characterized by the compression of soft tissues within the shoulder joint, frequently underlies the experience of discomfort during the bench press exercise. This compression often occurs within the subacromial space, located between the acromion (a bony projection of the scapula) and the humeral head (the top of the upper arm bone). Several factors can contribute to the narrowing of this space, leading to the impingement of structures such as the rotator cuff tendons and the subacromial bursa, resulting in pain and limited range of motion during the bench press.
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Anatomical Variations
Anatomical variations, such as bone spurs on the acromion (hooked acromion) or a thickened coracoacromial ligament, can physically reduce the subacromial space. These variations predispose individuals to impingement, irrespective of bench press technique. For example, an individual with a congenitally hooked acromion might experience subacromial impingement and pain even with flawless bench press execution. Radiographic imaging can often identify these anatomical factors.
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Poor Scapular Mechanics
Improper scapular movement patterns during the bench press, such as excessive protraction or upward rotation, can alter the orientation of the acromion, effectively narrowing the subacromial space. This altered mechanics exacerbates compression of the rotator cuff tendons. A lifter with weak serratus anterior and lower trapezius muscles may exhibit poor scapular control, leading to impingement and subsequent pain during the exercise. Correcting scapular dyskinesis through targeted exercises is often necessary.
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Rotator Cuff Weakness or Imbalance
Weakness or imbalances in the rotator cuff muscles can contribute to superior migration of the humeral head, decreasing the subacromial space. This superior migration increases the likelihood of impingement. An individual with a relatively weak infraspinatus and teres minor (external rotators) may experience increased internal rotation of the humerus during the bench press, predisposing them to subacromial impingement. Targeted rotator cuff strengthening is critical for addressing this imbalance.
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Inflammation and Edema
Repetitive overhead activities or excessive loading during the bench press can lead to inflammation and edema of the rotator cuff tendons or the subacromial bursa. This swelling further reduces the available space within the subacromial region, intensifying the impingement. For instance, an individual who rapidly increases their bench press volume or weight might develop subacromial bursitis, a common cause of impingement-related pain. Rest, ice, and anti-inflammatory medications are often employed to manage this inflammation.
In summary, impingement represents a significant contributor to discomfort experienced during the bench press exercise. Understanding the underlying causes of impingement, including anatomical variations, poor scapular mechanics, rotator cuff weakness, and inflammation, is paramount for implementing appropriate preventative and management strategies. Addressing these contributing factors through targeted interventions, such as scapular stabilization exercises, rotator cuff strengthening, and technique modification, can effectively mitigate the risk of impingement and facilitate pain-free bench press performance.
4. Instability
Shoulder instability, characterized by excessive movement of the humeral head within the glenoid fossa, plays a significant role in the genesis of shoulder discomfort during the bench press. This excessive movement compromises the integrity of the joint, placing undue stress on surrounding structures and predisposing individuals to pain. Instability may stem from various factors, including ligamentous laxity, rotator cuff dysfunction, or labral pathology. When the shoulder joint lacks adequate stability, the forces generated during the bench press are not distributed evenly, leading to localized areas of high stress and potential injury. For instance, an individual with a history of shoulder dislocations may exhibit persistent ligamentous laxity, predisposing them to subluxation or further dislocations during the bench press, resulting in sharp pain and functional limitations. The absence of proper stabilization causes aberrant movement patterns, amplifying the risk of impingement and rotator cuff strains.
The interplay between instability and pain necessitates a comprehensive assessment to identify the underlying cause. Diagnostic procedures, such as physical examination and imaging studies (MRI), are crucial in determining the extent of instability and any associated structural damage. Rehabilitation protocols typically focus on strengthening the rotator cuff muscles, which provide dynamic stability to the shoulder joint. Exercises that enhance proprioception and neuromuscular control are also essential for improving joint positioning and reducing the likelihood of recurrent instability. The use of supportive measures, such as shoulder braces or taping, may be considered to provide external stability during the bench press. Furthermore, technique modification is critical. Individuals with shoulder instability may benefit from reducing the range of motion during the bench press or adjusting their grip width to minimize stress on the anterior capsule. Ignoring instability and continuing to bench press with heavy loads can lead to chronic pain, recurrent subluxations, and the need for surgical intervention.
In summary, shoulder instability represents a significant contributor to discomfort experienced during the bench press. Addressing instability through appropriate diagnostic evaluation, targeted rehabilitation, and technique modification is crucial for preventing and managing pain. A thorough understanding of the biomechanics of the shoulder joint and the factors that contribute to instability is essential for optimizing the treatment approach and ensuring a safe and effective return to bench pressing. The long-term prognosis for individuals with shoulder instability depends on the severity of the condition, the adherence to rehabilitation protocols, and the implementation of preventive measures to minimize the risk of recurrence. Stabilizing the joint through a multimodal approach is paramount for pain-free and functional bench press performance.
5. Rotator Cuff
The rotator cuff, a group of four muscles and their tendons that surround the shoulder joint, is intrinsically linked to the experience of shoulder pain during the bench press. These muscles supraspinatus, infraspinatus, teres minor, and subscapularis collectively provide stability, control motion, and contribute to the overall function of the glenohumeral joint. Dysfunctional rotator cuff muscles are a common source of shoulder pain encountered during resistance exercises, particularly the bench press.
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Weakness or Imbalance
Rotator cuff weakness or imbalances disrupt the normal biomechanics of the shoulder joint during the bench press. Specifically, weak external rotators (infraspinatus and teres minor) can lead to excessive internal rotation of the humerus, narrowing the subacromial space and predisposing to impingement. A powerlifter with underdeveloped external rotators may experience pain at the anterior aspect of the shoulder during the eccentric phase of the bench press, signaling possible rotator cuff strain or tendinopathy. Strength discrepancies among the rotator cuff muscles lead to compromised joint stability and an increased risk of injury during high-load activities.
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Tendinopathy
Rotator cuff tendinopathy, a degenerative condition affecting the tendons of the rotator cuff muscles, is a frequent cause of shoulder pain during the bench press. Repetitive stress and overuse, particularly with improper technique or excessive loading, can lead to microtrauma and inflammation within the tendons. An individual experiencing chronic, activity-related pain that worsens with bench pressing, accompanied by tenderness to palpation over the affected tendon, may be suffering from rotator cuff tendinopathy. The pain associated with tendinopathy is typically exacerbated by overhead activities and internal rotation movements.
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Tears
Rotator cuff tears, ranging from partial-thickness to full-thickness disruptions of the tendon, represent a significant source of shoulder pain and dysfunction during the bench press. Acute tears can result from a single traumatic event, such as lifting a very heavy weight with poor form, while chronic tears develop gradually over time due to repetitive stress and degeneration. A weightlifter who experiences a sudden onset of severe shoulder pain during a heavy bench press attempt, followed by weakness and limited range of motion, may have sustained a rotator cuff tear. The severity of the tear dictates the level of functional impairment and the required treatment approach, ranging from conservative management to surgical repair.
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Impingement Syndrome
The rotator cuff is directly involved in the pathophysiology of shoulder impingement syndrome. The tendons of the rotator cuff, particularly the supraspinatus, pass through the subacromial space. Factors such as bone spurs, inflammation, or poor scapular mechanics can narrow this space, leading to compression of the rotator cuff tendons and the subacromial bursa, causing pain and inflammation. This compression is exacerbated during the bench press, especially when the elbows flare out excessively, further reducing the space. Impingement syndrome often presents as pain with overhead activities and a painful arc of motion during shoulder abduction.
In conclusion, the integrity and function of the rotator cuff are critical determinants of shoulder health during the bench press exercise. Weakness, tendinopathy, tears, and involvement in impingement syndromes all contribute to the experience of shoulder pain. Comprehensive assessment, targeted rehabilitation, and appropriate technique modification are essential for preventing and managing rotator cuff-related shoulder pain during this exercise. A proactive approach to rotator cuff health, including regular strengthening exercises and proper warm-up protocols, is paramount for maintaining long-term shoulder function and preventing injury.
6. Warm-up
A structured warm-up routine is a critical element in minimizing the risk of shoulder discomfort associated with the bench press. The warm-up serves to prepare the musculoskeletal system for the demands of the exercise, enhancing joint lubrication, increasing muscle temperature, and improving neuromuscular activation. A deficient or absent warm-up leaves the shoulder joint vulnerable to injury, increasing the probability of pain during or after the bench press.
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Increased Blood Flow and Muscle Temperature
A proper warm-up increases blood flow to the shoulder muscles, elevating muscle temperature. This physiological response enhances muscle elasticity and reduces viscosity, making the tissues more pliable and less susceptible to strain during the bench press. For example, performing light cardio, such as arm circles and torso twists, followed by dynamic stretching, can effectively raise muscle temperature and improve blood supply to the rotator cuff and surrounding structures, decreasing the risk of muscle tears or strains. Without this preparation, the muscles are less adaptable to the load and may experience micro-tears during the exercise.
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Joint Lubrication and Range of Motion
A well-designed warm-up stimulates the production of synovial fluid, which lubricates the shoulder joint and improves its range of motion. Enhanced joint lubrication reduces friction between articular surfaces, minimizing the risk of cartilage damage and impingement during the bench press. Dynamic stretching exercises, such as arm swings and cross-body shoulder stretches, help increase joint mobility and prepare the shoulder for the full range of motion required during the exercise. Neglecting joint preparation can lead to compression of soft tissues and pain during the lift.
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Neuromuscular Activation and Coordination
The warm-up activates the neuromuscular system, improving coordination and enhancing the ability of the shoulder muscles to stabilize the joint during the bench press. Exercises that focus on scapular retraction and protraction, as well as rotator cuff activation exercises, help optimize muscle firing patterns and improve joint control. Implementing band pull-aparts and light dumbbell external rotations activates these muscles, promoting shoulder stability and minimizing the risk of instability-related pain. Inadequate neuromuscular preparation can cause improper firing patterns and contribute to injury.
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Psychological Preparation
Beyond the physiological benefits, a warm-up provides an opportunity for psychological preparation, allowing the lifter to focus on proper technique and mentally rehearse the exercise. This mental preparation enhances body awareness and improves the lifter’s ability to anticipate and react to potential imbalances or discomfort during the bench press. A mindful approach to the warm-up helps reduce anxiety and improve confidence, factors that can indirectly influence performance and reduce the risk of injury. Focusing on form and breathing during the warm-up can improve overall body awareness.
In summary, a comprehensive warm-up routine is indispensable for mitigating the risk of shoulder pain associated with the bench press. By increasing blood flow, enhancing joint lubrication, activating the neuromuscular system, and promoting psychological preparedness, the warm-up optimizes shoulder function and reduces the likelihood of injury. Neglecting the warm-up elevates the risk of shoulder pain by leaving the joint unprepared for the demands of the exercise.
7. Scapular Control
Scapular control, the ability to maintain appropriate positioning and movement of the scapula (shoulder blade), is directly and significantly linked to the incidence of shoulder discomfort experienced during the bench press. Inadequate scapular control compromises the stability and mechanics of the shoulder joint, predisposing individuals to various pain syndromes.
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Scapular Retraction and Stability
Maintaining scapular retraction, where the shoulder blades are drawn together and stabilized against the rib cage, provides a stable base of support for the glenohumeral joint during the bench press. Lack of retraction allows the shoulders to roll forward, increasing internal rotation of the humerus, potentially compressing the rotator cuff tendons within the subacromial space. An example would be a lifter who, upon pushing the weight, presents with protracted shoulders, leading to impingement and anterior shoulder pain. Scapular stability allows for force distribution, preventing excessive load on the glenohumeral joint.
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Scapulohumeral Rhythm
Scapulohumeral rhythm refers to the coordinated movement between the scapula and humerus. Disruptions in this rhythm, such as excessive scapular upward rotation or winging, alter the biomechanics of the shoulder joint, increasing the risk of impingement and rotator cuff injuries during the bench press. If the scapula does not move in sync with the humerus during the bench press, stress increases. Correcting this rhythm through targeted exercises and postural adjustments is essential. An example includes individuals experiencing pain during the eccentric phase of the lift due to poor scapular upward rotation, causing the humerus to jam against the acromion.
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Muscle Imbalances
Muscle imbalances surrounding the scapula, such as weakness in the lower trapezius and serratus anterior, contribute to poor scapular control. These imbalances disrupt the normal scapular movement patterns, leading to altered shoulder mechanics and increased risk of pain during the bench press. A lifter with a weak serratus anterior may exhibit scapular winging, causing instability and increasing the chance of rotator cuff strain. Addressing these imbalances through specific strengthening exercises is crucial for restoring scapular control and minimizing shoulder pain. Maintaining strength ratios between muscles is crucial.
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Postural Alignment
Poor postural alignment, characterized by rounded shoulders and a forward head posture, directly impacts scapular positioning and control. These postural deviations alter the orientation of the scapula, predisposing individuals to impingement and rotator cuff injuries during the bench press. An individual with chronic forward head posture and rounded shoulders is more likely to experience anterior shoulder pain while bench pressing due to increased stress on the joint. Correcting postural alignment through ergonomic adjustments and exercises promoting thoracic extension is essential for improving scapular control and reducing pain.
In conclusion, optimizing scapular control is paramount for mitigating the risk of shoulder discomfort encountered during the bench press. By addressing factors such as scapular retraction and stability, scapulohumeral rhythm, muscle imbalances, and postural alignment, individuals can improve the biomechanics of the shoulder joint and minimize the risk of injury. A proactive approach to scapular health is critical for maintaining long-term shoulder function and enabling pain-free bench press performance.
Frequently Asked Questions
This section addresses common inquiries related to shoulder pain experienced during the bench press. These questions aim to provide clarity and guidance on understanding and managing this condition.
Question 1: What are the primary causes of shoulder discomfort during the bench press exercise?
The origins of shoulder pain when benching stem from multiple factors. These encompass improper technique, where flawed execution places undue stress on the joint; overloading, involving the use of excessive weight beyond the individual’s capacity; impingement, the compression of soft tissues within the shoulder; instability, marked by excessive movement of the humeral head; and rotator cuff dysfunction, characterized by weakness, tears, or tendinopathy within the rotator cuff musculature.
Question 2: How can improper bench press technique contribute to shoulder pain?
Flawed technique significantly elevates the risk of shoulder injury. Excessive elbow flare, inadequate scapular retraction, and an improper bar path place abnormal stress on the shoulder joint, predisposing individuals to impingement, rotator cuff strains, and other painful conditions. Correct execution, emphasizing proper scapular positioning, controlled movements, and appropriate elbow angle, is paramount in mitigating these risks.
Question 3: Is rotator cuff weakness a significant contributor to shoulder pain during the bench press?
Rotator cuff weakness is a notable factor in the development of shoulder discomfort. Deficient rotator cuff muscles compromise shoulder stability, leading to altered biomechanics and increased stress on surrounding structures. Strengthening exercises targeting the rotator cuff musculature are crucial in enhancing joint stability and reducing the likelihood of pain.
Question 4: How does shoulder impingement cause pain during the bench press?
Impingement occurs when soft tissues within the shoulder joint, such as the rotator cuff tendons and subacromial bursa, are compressed. This compression, often resulting from anatomical variations, poor scapular mechanics, or inflammation, leads to pain and limited range of motion, particularly during the bench press. Addressing underlying causes of impingement, such as correcting scapular dyskinesis or managing inflammation, is crucial for pain relief.
Question 5: What role does a proper warm-up play in preventing shoulder pain while benching?
A structured warm-up routine is essential for preparing the shoulder joint for the demands of the bench press. The warm-up increases blood flow, elevates muscle temperature, enhances joint lubrication, and activates the neuromuscular system. A deficient warm-up increases the shoulder’s vulnerability to injury. Therefore a well-planned warm-up is crucial.
Question 6: Can scapular control influence the likelihood of shoulder pain when bench pressing?
Scapular control is a critical determinant of shoulder health during the bench press. Proper scapular positioning and movement enhance joint stability, optimize biomechanics, and reduce stress on the rotator cuff tendons. Deficient scapular control contributes to altered shoulder mechanics and increases the risk of impingement and other pain syndromes. Maintaining awareness of scapular movement is crucial for a good bench press form.
In summary, multiple factors, including technique, rotator cuff strength, scapular control, and a proper warm-up influence the experience of shoulder pain during the bench press. Addressing these contributing factors through targeted interventions and proactive measures is essential for preventing and managing this condition.
Tips for Managing Shoulder Discomfort During the Bench Press
These recommendations offer guidance for minimizing shoulder pain experienced when performing the bench press. Strict adherence to these principles is essential for injury prevention and effective rehabilitation.
Tip 1: Refine Bench Press Technique: Maintain scapular retraction and depression throughout the exercise. The elbows should form an approximate 45-75 degree angle relative to the torso during the descent. Correct form minimizes undue stress on the shoulder joint.
Tip 2: Implement Progressive Overload Prudently: Gradual increments in weight allow for muscular adaptation and prevent overwhelming the shoulder joint. Avoid abrupt increases in loading to mitigate the risk of injury. Track progression and ensure proper form is maintained.
Tip 3: Incorporate Rotator Cuff Strengthening Exercises: Targeted exercises address imbalances and enhance shoulder stability. External rotations, internal rotations, and scaption exercises are valuable additions to any training program.
Tip 4: Perform a Comprehensive Warm-up: Prioritize exercises that increase blood flow to the shoulder muscles, enhance joint lubrication, and activate the neuromuscular system. Include dynamic stretching and light resistance movements to prepare the shoulder for the exercise.
Tip 5: Emphasize Scapular Stabilization: Strengthening the muscles responsible for scapular control, such as the serratus anterior, trapezius, and rhomboids, is critical. Exercises such as scapular retractions, protractions, and rows improve scapular positioning and movement patterns.
Tip 6: Consider Grip Width Adjustments: Experiment with different grip widths to find the position that minimizes shoulder stress. A narrower grip may reduce strain on the anterior shoulder capsule for some individuals.
Tip 7: Prioritize Rest and Recovery: Adequate rest allows the shoulder muscles to recover and repair. Avoid overtraining and ensure sufficient sleep to support tissue regeneration and prevent chronic inflammation.
Adherence to these guidelines, while not a substitute for professional medical advice, can aid in minimizing the probability of experiencing shoulder pain during the bench press. A meticulous approach, combining sound technique with progressive training principles, is paramount for preserving joint health.
These recommendations set the stage for a sustainable and pain-free training regimen. The subsequent conclusion will reiterate the broader significance of shoulder health within the context of resistance training.
Conclusion
This exploration has detailed the multifaceted nature of the issue, “shoulder hurting when benching.” The interplay of technical execution, rotator cuff integrity, scapular mechanics, warm-up protocols, and loading parameters significantly influences the manifestation of pain. Prevention and management necessitate a holistic approach, integrating correct technique, targeted strengthening exercises, and attentive monitoring of training progression.
The experience of pain is a critical indicator, demanding immediate attention and diligent investigation. Neglecting these warning signs can result in chronic conditions and irreversible joint damage. Prioritizing shoulder health should be an unwavering commitment, ensuring sustained performance and a fulfilling participation in resistance training. Continued education and awareness are essential for minimizing the incidence and impact of this condition within the strength training community.
