Experiencing elbow pain during bench press? Whether it’s tennis elbow [1], golfer’s elbow, or lifter’s elbow, repetitive overuse injury, excessive stress, or improper form can cause aching pain in the elbow joint, lateral epicondyle, medial epicondyle, or triceps tendon attachment. Ignoring it can lead to further strain, reduced upper body strength, and longer recovery times.
Understanding the muscle groups, tendons involved, and risk factors—like weak grip strength, poor form, and excessive reps—can help you fix elbow pain and keep your bench press [2] pain-free.
Common Causes of Elbow Pain in Bench Press
Here’s why your elbow might be screaming at you when you bench:
Sharp or aching pain is a common symptom of elbow discomfort, especially when it radiates into the forearm and wrist.
1. Poor Wrist and Elbow Position
If your wrists are bent back too much during a barbell bench press, it stresses your elbow tendons. Flaring your elbows out too wide (above 75 degrees) also places excess pressure on the elbow joint.
2. Overuse and Weak Tendons
If you bench multiple times a week without proper recovery, especially during exercises like the dumbbell bench press, your forearm tendons will not have time to heal, leading to pain and weakness.
3. Lack of Shoulder Mobility
Weak or tight shoulders force the elbows to take on more load, straining the tendons where the triceps tendon attaches to the humerus and olecranon process. Poor scapular stability also makes the elbows work harder.
4. Grip Width Issues
A too-wide grip shifts the tension from your chest to your shoulders and elbows, while a too-narrow grip can overwork the triceps muscle group, leading to pain.
5. Pre-Existing Tennis Elbow
If you already have tennis elbow from other activities (like typing, gripping, or sports), benching can flare it up by putting additional strain on the already inflamed tendons.
Bench Press Elbow Exercises
1. Wrist and Forearm Strengthening
Since weak forearms contribute to elbow pain, strengthening them helps reduce stress on the elbow tendons.
A. Reverse Wrist Curls
Targets the forearm extensors (where tennis elbow pain happens).
- Begin in an upright sitting position on a chair, with your knees bent and feet flat on the floor.
- Maintain good alignment with your head, shoulders, and hips.
- Hold a small dumbbell in each hand with palms facing down.
- Hinge through your hips to move your upper body forward.
- Place your arms on top of your knees with your wrist hanging on top.
- Engage your core and slowly move your wrist up and down in a slow and controlled manner.
- Repeat the movement with 3 sets of 12 repetitions.
B. Tennis Ball Squeeze
Improves grip and tendon strength.
- Begin in an upright sitting position on a chair, with your knees bent and feet flat on the floor.
- Hold a tennis ball in one hand while placing your opposite hand at your side for support.
- Extend your arm with the tennis ball at chest level.
- Engage your core and squeeze the tennis ball tightly.
- Hold the position for a couple of seconds.
- Relax and repeat the movement on the opposite hand.
- Repeat the movement with 3 sets of 15 repetitions.
2. Triceps and Shoulder Mobility Work
Stronger triceps and mobile shoulders reduce elbow strain by ensuring that each muscle group muscle involved in the movement is properly engaged and supported.
A. Banded Triceps Extensions
Strengthens the tendons.
- Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Adjust the length of the resistance band and hold the ends in each hand.
- Step one foot forward and bend your elbow, bringing the resistance band just below your chest.
- Engage your core, then extend your arms to pull the resistance band backward.
- Hold the position for a couple of seconds. Return to the starting position and repeat the movement with 3 sets of 15 repetitions.
B. Scapular Wall Slides
Improves shoulder mobility, reducing stress on the elbows.
- Begin in an upright standing position with your back against a wall, maintaining good alignment with your head, shoulders, hips, and legs.
- Press your lower back, upper back, and head into the wall.
- Engage your core. Raise your arms into a “W” position with your elbows bent at 90 degrees.
- Slowly slide your arms up into a “Y” position while keeping contact with the wall.
- Keep your core engaged, and avoid arching your lower back.
- This exercise helps improve shoulder mobility and posture by activating and stabilizing the muscles around the shoulder blades.
- Repeat the movement with 3 sets of 10 repetitions.
C. External Rotations with Bands
Strengthens rotator cuff muscles.
- Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Fold the resistance and allow a gap in the middle.
- Hold the ends of the resistance band with your hands and bend your elbows, bringing the resistance band just below your chest.
- Engage your core and pull one arm to the side away from you, creating resistance to the band.
- Return to the starting position and repeat the movement on the opposite side.
- Complete 3 sets of 15 repetitions.
3. Proper Warm-Up for the Elbows
Before benching, do a 5-minute elbow warm-up to get blood flow to the tendons:
A. Light banded pull-apart
- Begin in an upright standing position with your feet shoulder-width apart.
- Maintaining good alignment with your head, shoulders, hips, and legs.
- Hold the ends of a resistance band on each hand.
- Engage your core, then straighten your arms to the side at chest level, creating resistance to the band.
- Hold the position for several deep belly breaths, in through your nose and out through your mouth.
B. Wrist circles
- Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Then, extend your arms at chest level with your palms up.
- Engage your core and move your wrist in a circular motion.
- Repeat the movement in the opposite direction.
- Moreover, complete 10 repetitions.
C. Elbow extensions with light weights
- Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
- Hold a dumbbell in each hand. Engage your core and raise your arms overhead, bringing the dumbbells to the back of your head.
- Hold the position for a couple of seconds. Raise your arms back up to return to the starting position, and repeat the movement with 10 repetitions.
Why Does My Elbow Hurt When I Bench Press?
Elbow pain from the bench press often happens because of poor technique, muscle imbalances, or underlying conditions like tennis elbow (lateral epicondylitis). Moreover, tennis elbow isn’t just for tennis players—it’s a repetitive strain injury that overworks the tendons in your forearm, leading to pain on the outside of the elbow joints.
According to Dr. John Rusin, a leading strength coach specializing in injury prevention, “Most elbow pain during the bench press isn’t from the elbows—it starts with bad scapular positioning. If your shoulders aren’t set properly, your elbows will compensate, leading to pain and irritation. Focus on scapular control first, and your elbow pain will improve.”
If your elbows ache during or after bench pressing, it could mean your tendons are inflamed, irritated, or not strong enough to handle the load. The good news? You can fix it.
Relationship between Tennis Elbow and Other Joint/Muscle Issues
Tennis elbow doesn’t exist in isolation; it’s often linked with other joint and muscle issues, such as shoulder pain and rotator cuff injuries. The shoulder joint and rotator cuff muscles are essential for stabilizing the upper body during bench press exercises.
Any weakness or imbalances in these muscle groups can alter your mechanics, placing excessive stress on the elbow joint [3] and leading to pain. Additionally, issues with the forearm and wrist can contribute to tennis elbow, as grip strength and the integrity of the forearm muscles are vital for maintaining proper form and stability during bench pressing.
Modifying Exercises to Avoid Elbow Pain
Modifying your exercises can be a game-changer in avoiding elbow pain and preventing further injury. For instance, using a neutral grip, where your palms face each other, can help alleviate stress on the elbows during bench press exercises.
Additionally, reducing the weight or altering the range of motion can help you avoid exacerbating your elbow pain. Focusing on proper form and technique during exercises is crucial to prevent overuse injuries and alleviate pain, ensuring a safer and more effective workout.
According to Dr. Keith Watson, an orthopedic surgeon, “Proper form is crucial. Ensure your lifting technique distributes pressure evenly and doesn’t strain the elbow.
Good vs. Bad Bench Press Form (Avoid Elbow Pain)
1. Good Bench Press Form (Protects Elbows)
- Keep wrists straight (avoid excessive backward bend).
- Elbows at a 45-degree angle (not flared out).
- The grip width should be slightly wider than the shoulder width.
- Lower the bar to mid-chest, not too high or too low.
- Engage your back and core to take the load off your elbows.
2. Bad Bench Press Form (Increases Elbow Pain)
- Over-flared elbows (above 75°) – Overloads the elbow joint.
- Bent wrists – Puts excess strain on tendons.
- Bar path too high on chest – Puts unnecessary stress on the shoulders and elbows.
- Using a grip that’s too wide – Shifts the load away from the chest to the elbows.
Key takeaway: Keep your wrists neutral and elbows at 45 degrees to prevent elbow strain. Also, control the bar path.
Conclusion
To alleviate pain and promote recovery, focus on shoulder stability, grip position, and surrounding muscles like the forearm muscles, wrist flexors, and wrist extensors.
Using elbow sleeves, lighter weights, a neutral grip, and exercise modifications can help reduce pain and prevent further strain. Prioritizing warm-ups, and blood flow, and avoiding repetitive strain will support a pain-free bench press while maintaining upper body strength.
If pain persists, a physical therapist can provide proper treatment to correct improper form, repetitive movements, or undue stress on the triceps tendon and upper arm. Fix your elbow pain, train smarter, and keep pushing forward.
Improve your bench press and reduce elbow pain! Use these tips today and feel the difference in your workouts. Check out our Tennis Elbow Pain Solution for more help. Stay strong and pain-free!
FAQ’s
Does bench press hurt tennis elbow?
Yes, the bench press can aggravate tennis elbow due to the strain on the forearm tendons, especially with poor grip or form.
Is it okay to lift weights with a tennis elbow?
It depends. Light weights with proper form may be okay, but heavy lifting or exercises that strain the forearm should be avoided until healed.
Are push-ups ok with tennis elbow?
Push-ups can worsen tennis elbow because they put pressure on the forearm tendons. Modifications like knuckle push-ups or forearm-supported movements may help.
How long to rest a tennis elbow?
Mild cases may improve in a few weeks, but more severe cases can take 6-12 months to fully heal with proper rest and rehab.
What triggers tennis elbow?
Repetitive arm movements, gripping activities, poor lifting technique, overuse of forearm muscles, and sudden increases in activity levels can trigger tennis elbow.