Bench Press Shoulder Pain: Causes, Prevention, and Solutions

Have you ever felt a sharp twinge in your shoulder during a bench press? Bench Press Shoulder Pain is a common issue that can quickly turn a productive workout into a frustrating experience.

I’ve dealt with it myself, often wondering if it’s my form, the weight, or simply overexertion causing the problem.

The bench press is a fantastic exercise for building upper body strength, but it can put significant strain on the shoulders if not done correctly.

But, with the right knowledge, form adjustments, and preventive strategies, you can avoid shoulder pain and keep progressing toward your fitness goals. Let’s explore how to bench press safely and pain-free!

Understanding Shoulder Pain During the Bench Press

Bench press exercise is a staple in strength training, but for many lifters, it can lead to shoulder pain.

This discomfort often stems from poor technique, muscle imbalances, or overuse of the shoulder joint, which involves key muscles like the pectoralis major, deltoids, and triceps brachii.

I’ve felt that familiar twinge myself and quickly realized how easy it is to overlook small mistakes in form.

The shoulder is a complex joint, relying heavily on stabilizing muscles like the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), the shoulder blades, and the serratus anterior.

During the bench press, these muscles work to stabilize and control the movement. If these stabilizers are weak or tight, they can’t properly support the joint, leading to strain or shoulder injury over time ^[2].

Understanding the root cause of the pain, including the role of these shoulder muscles, is the first step to benching safely and pain-free.

Common Injuries Caused by the Bench Press

• Rotator Cuff Strain or Tear
• Shoulder Impingement
• Pectoralis Major Tear
• Biceps Tendonitis
• Wrist or Elbow Strain

Prevention: Key Tips to Avoid Shoulder Pain

The best way to deal with shoulder pain is to prevent it from happening in the first place.

Here are some key tips to keep in mind:

1. Perfect Your Form: Ensure your elbows are at a 75–90° angle and avoid flaring them out. This reduces unnecessary strain on your shoulders.
2. Warm Up Properly: Spend 10–15 minutes warming up your shoulders with dynamic stretches and mobility exercises before lifting.
3. Strengthen Supporting Muscles: Include exercises that target the rotator cuff, traps, and rear deltoids to provide better stability during the bench press.
4. Don’t Overload the Bar: Start with a manageable weight and increase gradually. Overloading too soon can lead to poor form and injury.
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5. Use a Safety Bar: Incorporate a safety bar or spotting arms during your bench press sessions. This equipment provides added security by catching the bar if you lose control or can’t complete a rep. It’s especially useful when lifting heavy weights or training alone.
   In a tragic case ^[3], a 55-year-old weight training instructor was found deceased after a failed bench press attempt in his private gym. Despite having safety bars attached, they were improperly set below the height of the bench, allowing the 180 kg barbell to rest on his neck. This incident highlights the importance of correctly adjusting safety equipment to prevent such accidents.
6. Rest and Recover: One of the biggest mistakes avid lifters make is not giving their bodies enough time to rest. Rest days are crucial to allow your shoulder joints and supporting muscles to recover from the strain of heavy lifting. Without proper rest, overuse can lead to inflammation, pain, and even injuries. Make sure your training schedule includes regular rest days to keep your shoulders healthy and strong.

What to Do If You Experience Shoulder Pain During Bench Press

Shoulder pain doesn’t always mean you have to stop lifting, but it does mean you need to act quickly. Here’s what you should do:

• Stop Immediately: If you feel a sharp pain when lifting weights, stop the exercise to avoid further injury.
• Assess Your Form: Double-check your technique to see if improper positioning is causing the issue.
• Apply Ice: For acute pain or inflammation, apply ice to the area for 15–20 minutes to reduce swelling.
• Modify Your Training: Replace the barbell bench press with shoulder-friendly alternatives like push-ups or incline presses until the pain subsides.
• Seek Professional Help: If the pain persists, consult a physical therapist or sports medicine expert to identify the underlying problem.

Free Weight vs. Machine Bench Press

When performing the bench press, choosing between free weights and machines can make a big difference in your training and shoulder health.

 Each option has advantages and potential drawbacks, depending on your goals and experience level.

• Free Weights: Barbells and dumbbells allow for a full range of motion and recruit stabilizing muscles, improving overall strength and coordination.

I’ve personally found that free weights are great for building functional strength, but I learned the hard way that poor form can lead to shoulder strain.

After a few tweaks to my technique, I noticed how much more control I needed to stabilize the movement.

• Machines: Machines provide guided motion, reducing the risk of poor form and stabilizer strain. I turned to machines after dealing with some shoulder discomfort, and they gave me a safer option to keep training while recovering.

However, I also noticed that they didn’t quite engage my stabilizing muscles in the shoulder regions like free weights did.

Grip Adjustments for Shoulder Pain Relief

Adjusting your grip can help reduce shoulder pain and improve your bench press performance. Small changes can make a big difference:

• Use a Slightly Wider Grip: Widening your grip slightly can reduce the range of motion and ease the strain on your shoulders.
• Avoid Gripping Too Narrowly: A narrow grip can overload your shoulders, so keep a moderate width to maintain balance.
• Keep Your Wrists Straight: Avoid bending your wrists backward. A neutral wrist position reduces strain and helps you stay in control.

How to Maximize Bench Press

Here are four expert tips from fitness trainer Andrew Kwong ^[1] to help you get the most out of your bench press:

1. Retract Your Shoulder Blades
   Pull your shoulder blades together and down. This engages your chest muscles more effectively and creates a stable base for pressing.
2. Depress Your Shoulders
   Lower your shoulders to activate your lats, which provide additional power and support during the lift.
3. Arch Your Back
   Maintain a slight arch in your lower back to stabilize your shoulders and reduce strain on the joint. This position allows for a safer and more efficient press.
4. Plant Your Feet Behind Your Knees
   Position your feet slightly behind your knees to maximize leg drive. Push down and away from your body as you press the weight upward to generate extra power.

By incorporating these tips into your routine, you’ll not only increase your bench press strength but also reduce the risk of injury, ensuring steady progress over time.

Conclusion

Shoulder pain during the bench press is a common challenge, but with the right approach, it’s entirely preventable.

Prioritizing proper form, warming up effectively, and strengthening supporting muscles can protect your shoulders and improve your performance.

If pain arises, act quickly—stop the exercise, assess your technique, and seek professional advice if needed.

By incorporating targeted exercises and mindful practices into your routine, you can build stronger, healthier shoulders and bench presses with confidence.

Say goodbye to shoulder pain! Discover the proven solution to regain mobility, strength, and live pain-free. Don’t let discomfort hold you back—take the first step with Shoulder Pain Solved today!

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