Shoulder discomfort during bench pressing is a common challenge for many lifters. Understanding the origins of this pain and implementing effective strategies can help individuals continue their training safely. This article explores the typical reasons for shoulder pain during bench pressing and offers actionable steps for relief and prevention.
Understanding Why Your Shoulder Hurts
Shoulder pain during bench pressing often stems from biomechanical issues and muscle imbalances. One frequent contributor is improper form, such as flaring the elbows out excessively during the lift. This position places increased stress on the shoulder joint, particularly the anterior deltoid and the rotator cuff tendons. Similarly, failing to retract and depress the shoulder blades can destabilize the shoulder.
Muscle imbalances also play a significant role. Weakness in the rotator cuff muscles, which stabilize the shoulder joint, can leave the shoulder vulnerable under load. When the chest and front deltoid muscles are overdeveloped compared to the rotator cuff and upper back muscles, it can pull the shoulder forward. An insufficient warm-up can further exacerbate these issues, as cold muscles and joints are less pliable and more prone to injury.
Pre-existing conditions can also be aggravated by the demands of bench pressing. For instance, shoulder impingement occurs when tendons or bursa in the shoulder are compressed as the arm is lifted. Tendinitis, an inflammation of a tendon, might also flare up due to the repetitive stress of the exercise. These underlying issues, combined with suboptimal lifting mechanics, can lead to pain during the bench press.
Immediate Actions for Pain
If you experience shoulder pain during or immediately after bench pressing, the first step is to stop the exercise. Continuing to push through pain can worsen an injury and prolong recovery. Remove any weight from the bar and carefully disengage from the bench.
After stopping, resting the affected shoulder is important. Applying ice to the painful area for 15 to 20 minutes can help reduce inflammation and numb the pain. You can repeat this process several times a day, particularly within the first 24 to 48 hours following the onset of pain. Gentle, pain-free movements can be helpful to maintain some range of motion, but only if they do not increase the pain.
Strategies for Pain Prevention and Proper Form
Preventing shoulder pain during bench pressing involves careful attention to form and incorporating specific preparatory and complementary exercises. Proper form begins with retracting and depressing the shoulder blades, effectively “tucking” them into your back pocket. This creates a stable platform for pressing and minimizes stress on the shoulder joint. Maintaining this scapular position throughout the lift is important for shoulder health.
Tucking the elbows closer to the body, aiming for an elbow angle of approximately 45 to 60 degrees relative to the torso, places less strain on the anterior shoulder and rotator cuff. A controlled eccentric (lowering) phase is also important; slowly lowering the bar allows for better muscle control and reduces sudden impact. Grip width can also influence shoulder stress; a slightly wider than shoulder-width grip is generally recommended, as an overly wide grip can increase strain on the shoulders.
A thorough warm-up routine is effective. Begin with light cardiovascular activity to increase blood flow, followed by dynamic stretches that move the shoulder through its full range of motion. Incorporate specific rotator cuff activation exercises, such as external rotations with light resistance bands, to prepare these stabilizing muscles for the demands of the bench press.
Incorporating complementary exercises can help correct muscle imbalances. Regularly performing pulling movements, such as rows and face pulls, strengthens the upper back and rear deltoids, counteracting dominant chest and front deltoid development. This balance helps pull the shoulders back into a more neutral and stable position. Adherence to progressive overload principles is important; gradually increasing weight, repetitions, or sets over time, rather than making drastic jumps, allows the body to adapt safely and reduces the risk of injury.
When to Consult a Professional
While many instances of shoulder pain can be managed with rest and form adjustments, certain signs indicate the need for professional medical evaluation. If the pain is persistent and does not improve after several days of rest and conservative measures, seek medical advice. Sharp, shooting, or radiating pain, especially if it travels down the arm, warrants consultation.
Numbness, tingling, or significant weakness in the arm or hand accompanying the shoulder pain are concerning symptoms that warrant immediate attention. If you hear or feel a distinct popping or clicking sound at the time of injury, or if the pain significantly interferes with daily activities like dressing or sleeping, consult a healthcare provider. A doctor or physical therapist can accurately diagnose the underlying issue and recommend an appropriate treatment plan.