A little over a month ago I was bench-pressing and I left the gym a little more sore than usual. Two days later I came in, and there was a sharp pain when I tried to stabilize the weight above me. Over time the pain didn’t decrease, it became more intense.
I went to get it checked out and I was told by multiple professionals (after I experienced pain on the “empty can test”) that what I had was a SLAP tear caused by benching and going “past parallel” with my elbows. They asserted that when the elbows go past parallel, the shoulder pinches the labrum and puts it under intense pressure which eventually causes tears.
I was surprised by this. But recently I was told by someone else that this is a natural movement for our bodies, and given that “past parallel” is normative for the sport, I am surprised that more people aren’t having the same issue.
Two questions:
Does benching past parallel cause labral tears?
If I have a SLAP tear, is it ever advisable for me to resume benching?
A couple of things stand out to me. First, I’d want to know if you’ve had imaging (MRI) to confirm the SLAP tear diagnosis. The empty can test is more associated with supraspinatus issues than labral tears specifically, and physical exam based tests for labral pathology aren’t particularly reliable on their own. Admittedly, MRIs are also not the best here, and many people have “torn labrums” with no symptoms.
It’s possible you have a SLAP tear, but it’s also possible you don’t, though the distinction doesn’t really matter for how I’d approach this if it were me. I can’t give you specific advice via a forum without knowing more and having a professional relationship with follow up.
To your first question, no, I don’t think benching past parallel causes labral tears as a general rule. If it did, we’d expect to see labral tears in most competitive bench pressers, and we don’t. That doesn’t mean your shoulder didn’t get irritated benching, but the mechanical explanation you were given is likely oversimplified. Lots of people bench to full ROM for entire careers without labral issues. And many people with labral tears never bench press.
To your second question, yes, it is very likely you can bench again. The specifics of how and when would depend on your actual diagnosis, current symptoms, and tolerance. I would not write off benching permanently based on what you’ve described.
That said, sorting out the diagnosis and a return-to-training plan is beyond what I can do well in a forum post. A few resources that may help: