5 tips to eliminate shoulder pain while bench pressing (2024)

The bench press represents a solid upper body pressing exercise used to increase strength, power and hypertrophy. Increasing your bench press is a sought-after goal for athletes and "bros" alike! But nagging shoulder pain often gets in the way of these efforts. Here are 5 tips to eliminate shoulder pain while bench pressing!

For an even more in-depth article on dealing with shoulder pain while bench pressing, visit:her.

1. Change your grip width

Changing your grip width is, in my opinion, the first line of defense in combating nagging shoulder pain while bench pressing. Changing the grip width can help take stress away from sensitive structures, making it more comfortable for you overall. I recommend both narrowing and widening the grip to see what works best for you.

This grip change shouldn't be drastic; start by simply moving each hand half an inch and reassessing. If this alone takes away your shoulder pain, then you've found your golden ticket!

2. Keep your shoulder blades pulled back

A major problem during the bench press is a lack of tension in the upper back. If the scapulae do not remain locked in retraction during the lift, this can cause the scapular to tilt forward at the bottom of the bench press, which can lead to anterior shoulder discomfort.

It amazes me that people still believe that scapular movements should occur during the bench press. Conventional wisdom suggests that when pressing the weight, the shoulder blades should extend to promote optimal scapulohumeral rhythm. When descending, the shoulder blades must then retract again. While this makes sense in theory, it comes at the cost of sacrificing stability.

Attempts to repeatedly retract and pull the shoulder blades while strapped to a bench against a heavy load are futile because it is nearly impossible to perform and sacrifices stability. It is best to train the correct scapulohumeral rhythm with other exercises that actually allow the scapulae to rotate freely, such as the push-up, landmine press and overhead press.

For the bench presskeep those shoulder blades locked as you pull back; this is the safest and most mechanically efficient way to spare your shoulders and improve performance.

3. Try the low incline bench press

For those who are not training for a powerlifting competition and are repeatedly "beaten up" by the standard bench press, slightly tilting the bench press can be a great solution. If you have the right adjustable bench, position it slightly higher than flat.

The small angle allows the chest to play a greater role, which relieves the shoulder joint itself. So not only is this a great 'shoulder pad', but also a great variation for those who never feel like they can feel the bench press in their chest.

While this may not be a viable solution for the powerlifters who have no choice but to bench press, this represents a great opportunity for the average joe, weekend warrior, and athlete!

A video posted by Michael Mash (@barbellrehab)op25 april 2016 kl. 15.19 PDT

4. Increase the volume of your overhead press

One reason for shoulder pain while bench pressing can often simply be too much bench pressing. As mentioned in the previous section, the bench press is performed with the shoulder blades locked in retraction. While this is the most effective and safest way to perform the lift, it must be properly balanced with other exercises that traincorrect scapulohumeraal ritme.

Often, reducing the volume of your bench press and then increasing your overhead pressing can promote balance in the shoulder joint and help relieve nagging shoulder pain.

5. Perform soft tissue work of the posterior shoulder

A proper warm-up is key to preventing shoulder pain while bench pressing. While simple exercises like scapula retractions, push-ups, and external rotation are all great tools to use, I've found that doing soft tissue stretches immediately before the bench press can also be very helpful.

To perform while lying on your side, roll your back shoulder on a tennis ball or lacrosse ball for about 10 slow reps. Then slowly go through the motions of internal and external rotation on top of the ball. To clarify the purpose of this: NO, we are not breaking up "adhesions" or releasing tissue restrictions, we are simplyprovides a new stimulus to the nervous system to reduce its tone. This can temporarily increase shoulder ROM (especially internal rotation), which can then lead to a more comfortable bench press.

There is no need to press the ball hard, and you shouldNOT be painful. Again, we are not breaking adhesions or digging out "knots".

Conclusion

The bench press is one of the most powerful barbell press exercises we have available. There is no reason why this should cause shoulder pain. Try to tighten your grip and make sure to keep your shoulder blades pressed firmly against the bench. Additionally, it can also be helpful to perform the lift from a gentle incline and increase the volume of your overhead press.

Finally, be sure to include some soft tissue during your warm-up to reduce tone and increase ROM. Use these 5 tips to eliminate shoulder pain while bench pressing!