The Grip and Shoulder Fix That Changes Everything
You pick up a dumbbell. You go to press it overhead.
And halfway through the lift—zap!—your elbow lights up like it’s been personally offended.
Or maybe you feel a dull ache near your triceps every time you bench, press, or even straighten your arm.
No, you’re not falling apart.
You’re probably just doing what a lot of people do: pressing with your shoulders in the wrong position and your grip on autopilot.
What’s Really Going On?
Your elbow doesn’t operate alone—it’s part of a kinetic chain that includes your wrist, shoulder, and upper back.
When your grip is weak or passive, or your shoulder isn’t stabilized properly during a press, the elbow ends up absorbing the tension.
This leads to:
- Tendon irritation (hello, tricep tendonitis)
- Medial or lateral elbow pain (golfer’s and tennis elbow, even if you don’t play either sport)
- That annoying “it only hurts when I press” feeling
It’s like trying to shoot a cannon out of a canoe—your body’s base isn’t solid enough, so the smaller joints take the hit.
A Helpful Exercise: Grip It and Pack It
It sounds simple, but this two-part strategy works wonders.
How to do it:
- Grip it like you mean it – When pressing (especially with dumbbells or barbells), crush the handle like you’re trying to bend it. This activates stabilizers in your hand, forearm, and upper arm, taking pressure off your elbow.
- Pack the shoulder – Before you press, slightly retract and depress your shoulder blade (think “pull it down and in your back pocket”). This locks in stability and gives your arm a safe base to press from.
Bonus points if you combine this with proper core engagement (aka, don’t press like a noodle).
You Know the Type…
Ever heard about someone—say, a guy named Ben—who blamed his elbow pain on “getting older” and just started avoiding upper body training?
Then someone taught him how to adjust his shoulder position and use his grip with intent.
A couple of weeks later, Ben was pressing without pain, and now he talks about shoulder packing like it’s a TED Talk topic.
(We all know a Ben.)
Bottom Line:
👉 Elbow pain isn’t always an elbow problem.
It’s often a shoulder and grip communication problem.
We’ll help you clean up your mechanics, build resilience, and press pain-free again.
To schedule a free consultation, click here: www.engagefitnessmontana.com/free-intro
Engage Fitness—where hope begins, strength grows, and consistency wins.