Why Does My Shoulder Hurt During Bench Press?
Shoulder pain during bench press is a common complaint among lifters of all experience levels. While some discomfort can stem from simple technique issues, it can also signal that your body needs a different approach to training. Understanding the possible causes can help you train smarter and reduce unnecessary strain on your shoulder joints.
Common Reasons for Shoulder Pain
Several factors can contribute to shoulder discomfort during pressing movements. Here are the most frequent culprits:
- Poor shoulder positioning: Shoulders that are rounded forward or not retracted against the bench can place extra stress on the front of the shoulder joint.
- Excessive range of motion: Lowering the bar too deep, especially without adequate mobility, can overstretch shoulder tissues.
- Elbows flaring out: Letting the elbows flare to a 90-degree angle from the torso increases strain on the rotator cuff and shoulder capsule.
- Too much weight or volume: Progressing too quickly or doing excessive sets can overload tissues before they’ve adapted.
- Limited shoulder or thoracic mobility: Restricted movement elsewhere in the upper body can force the shoulder joint to compensate, leading to irritation.
- Rotator cuff or other tissue irritation: Repetitive strain or an underlying issue in the rotator cuff, labrum, or biceps tendon can cause pain that flares up during pressing.
Technique and Training Adjustments
Small changes to your setup and programming can often make a meaningful difference:
- Retract and depress your shoulder blades before unracking the bar.
- Keep elbows at roughly a 45-75 degree angle from your torso rather than flared straight out.
- Avoid bouncing the bar off your chest; control the descent and stop at a comfortable depth.
- Reduce load or volume temporarily if pain appears, and progress more gradually.
- Incorporate mobility work for the shoulders and thoracic spine as part of your warm-up.
- Add rotator cuff and scapular stability exercises to support healthy shoulder mechanics.
Who Should Avoid or Modify the Bench Press?
Avoid the bench press temporarily, or choose a modified alternative approved by a clinician, if you have sharp or worsening shoulder pain, a recent shoulder injury or surgery, a suspected fracture or dislocation, a significant loss of strength or range of motion, numbness or tingling, chest pain, or symptoms that continue despite reducing the load.
If you have a diagnosed shoulder condition, follow guidance from a qualified clinician or physical therapist. This is general information, not a diagnosis. The bench press may be modified rather than permanently avoided, depending on your symptoms and recovery.
When to Stop and Seek Evaluation
Mild, temporary discomfort that improves with adjustments is different from pain that signals a deeper issue. Stop bench pressing and consider professional evaluation if you experience:
- Sharp, stabbing, or intense pain during the movement.
- Pain that persists or worsens over several sessions despite adjustments.
- Swelling, visible weakness, or a noticeable loss of range of motion.
- Numbness, tingling, or pain that radiates down the arm.
3 Bench Press Shoulder Myths and the Facts
Myth: Shoulder pain is always caused by weak shoulders
Fact: Many factors can contribute, including technique, training load, mobility limitations, training volume, and irritated tissues like the rotator cuff or labrum.
Myth: You must touch the bar to your chest on every rep
Fact: Range of motion should be controlled and comfortable. It’s fine to modify depth when going lower causes pain or strain.
Myth: You should push through shoulder pain to build strength
Fact: Sharp, worsening, or persistent pain is a signal to stop and seek a proper assessment, not to push harder.
The Takeaway
Shoulder pain during bench press is often linked to technique, mobility, or training load, and many cases respond well to simple adjustments. However, persistent or worsening pain shouldn’t be ignored.
This article is for general educational purposes only and is not a medical diagnosis. If you have persistent, severe, or worsening shoulder pain, please consult a qualified clinician, such as a physical therapist or physician, for a proper evaluation.
Disclaimer
This article provides general educational information only. It is not medical advice or a diagnosis and does not replace evaluation or treatment from a qualified healthcare professional. If you have persistent, severe, or worsening shoulder pain, seek professional care.
Helpful YouTube Videos
How to fix Shoulder Pain during the BENCH PRESS! (English)
Fix Your Shoulder Pain (BENCH PRESS!) (English)
These videos are for general education only. Stop if an exercise causes pain.
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