Shoulder Pain When Bench Pressing: Causes and Fixes

Pain at the front of the shoulder is one of the most common bench press complaints. In most cases, technique and programming changes help a lot.

Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).

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When to get it checked

See a doctor or physiotherapist if you felt a sudden sharp pain or pop, have weakness lifting your arm, pain at night that wakes you up, or pain that doesn't improve after a couple of weeks of lighter training.

The common causes

1. Elbows flared to 90 degrees

Elbows straight out to the side put extra stress on the front of the shoulder. Tuck them to roughly 45 to 70 degrees from your body, so the bar touches lower on your chest.

2. Loose shoulder blades

Before you unrack, pull your shoulder blades back and down and keep them there. This creates a stable base and keeps the shoulder in a better position.

3. Too wide a grip

A very wide grip increases shoulder stress. Try a grip where your forearms are roughly vertical at the bottom.

4. Too much pressing, too little pulling

Lots of bench press and push-ups with little rowing creates an imbalance. Aim for at least as many sets of rows and pull-downs as presses per week.

5. Rounded posture from sitting all day

Rounded shoulders and a stiff upper back make it harder to set the shoulder blades. See how to fix rounded shoulders.

Pain-friendly alternatives

• Dumbbell press with a neutral grip (palms facing each other)
• Floor press, which limits the range at the bottom
• Slight decline or lower incline instead of a steep incline
• Push-ups, where the shoulder blades can move freely

Keep pain during and after training mild (about 3 out of 10 or less) and settling by the next day. Gradually build back up.

Add these to your warm-up

• Band pull-aparts: 2 × 15
• Face pulls: 2 × 15
• External rotations with a light band: 2 × 12 per side

See also shoulder pain when reaching overhead and the resistance band workout.

Daily shoulder routine: Shoulder Pain Reset. Neck, shoulders, back and hips together: the Mobility Bundle.

Not ready to buy anything? Start with the free 7-Minute Desk Reset, a short daily routine for desk workers.

Training shoulders without pain: lateral raise mistakes to avoid.

This article is general information, not medical advice and not a diagnosis. If you have significant pain, weakness, or symptoms that don't improve, see a doctor or physiotherapist.

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