Bench pressing with shoulder impingement is a common concern for strength athletes. The mechanics of the traditional barbell bench press can directly aggravate an irritated shoulder joint. Managing this injury requires a temporary pause on the lift, understanding shoulder mechanics, and a structured plan for finding alternatives and modifying future technique. This approach allows lifters to continue training while promoting healing and preventing chronic pain.
Understanding Shoulder Impingement
Shoulder impingement syndrome, or subacromial impingement, occurs when rotator cuff tendons, often the supraspinatus, become irritated and compressed. This happens as they pass through the narrow space beneath the acromion. The syndrome often involves inflammation of these tendons or the bursa.
Pain is typically experienced on the top and outer side of the shoulder, especially when the arm is lifted overhead or moved behind the back. This compression results from repetitive motion, muscular imbalances, or structural variations that reduce the available space for soft tissues.
The Direct Answer: Bench Pressing Mechanics and Risk
Bench pressing is discouraged during active shoulder impingement because the movement compromises the subacromial space. Impingement is worsened by positions that narrow this space, which occurs at the bottom of a heavy repetition. The combination of shoulder extension and horizontal adduction forces the humerus forward. This anterior humeral head migration places significant pressure on the irritated rotator cuff tendons and the anterior shoulder capsule.
The common practice of retracting the shoulder blades on a flat bench restricts the scapula’s natural movement. The scapula must rotate rhythmically with the arm (scapulohumeral rhythm), but fixing it down inhibits this motion, increasing shear forces and compression within the joint. Flaring the elbows out to a 90-degree angle from the torso is another technique error that decreases the space around the tendons.
Continuing to lift heavy with poor mechanics exacerbates inflammation and can prolong recovery or lead to a partial rotator cuff tear. Lifters must immediately stop if they notice sharp pain, a clicking sensation, or pain that lingers after a workout.
Safer Upper Body Alternatives
Several modifications and alternative exercises can effectively train the chest and arms without stressing the shoulder joint. These substitutions limit the depth of the movement or allow the hand position to adjust dynamically. The key is to select a movement that is completely pain-free, even with a moderate load, to allow inflammation to subside.
Alternative Pressing Exercises
The dumbbell floor press is a good choice because the floor naturally limits the range of motion, preventing the elbows from dropping into painful shoulder extension. Performing a dumbbell press on a flat or slight incline bench using a neutral grip, where the palms face each other, is also beneficial. This hand position prevents the internal rotation of the shoulder that contributes to impingement. Neutral grip presses keep the humerus centered and stable within the joint socket, reducing tendon compression.
Push-up variations can be managed by keeping the elbows tucked close to the body, aiming for a 45-degree angle from the torso, and stopping the descent before any pain begins. Cable machine work, such as crossovers or press variations, allows for constant tension and an easily adjustable line of resistance that is often tolerated better than free weights.
Strategies for Returning to the Bench Press
Returning to the barbell bench press should only be considered when the shoulder is completely pain-free during daily activities and alternative pressing exercises. This signifies that acute inflammation has resolved and the surrounding musculature has stabilized the joint. The initial return must prioritize technique modifications over the amount of weight lifted.
When starting back, decrease the range of motion by stopping the bar short of touching the chest, or use a pin press setup to control the depth. The elbows should be tucked closer to 45 degrees relative to the torso, rather than flared out, to maintain a more open subacromial space. Focusing on a moderate grip width, no wider than the shoulders, also helps reduce stress on the joint capsule.
Start with very light weights for higher repetitions, such as three sets of 15 to 20 reps, to promote muscular endurance and controlled movement. Focusing on scapular retraction and depression before initiating the press helps keep the shoulder joint stable throughout the lift. Progression should be slow, increasing the load by no more than 10 to 15% every couple of weeks, provided the shoulder remains symptom-free.