Shoulder Pain During Bench Press: Causes and Solutions

The bench press is a staple exercise—but for many lifters, it comes with a side of shoulder pain. If your shoulders hurt during or after benching, you're not alone, and you don't have to accept it.

Here's why bench pressing hurts your shoulders and how to fix it.

Why the Bench Press Stresses Shoulders

The bench press puts significant demands on the shoulder joint:

• Shoulder extension and flexion through full range
• Horizontal adduction (bringing arms across body)
• External load on the glenohumeral joint
• Scapulae pinned against the bench

For people with certain mobility limitations, strength imbalances, or technique issues, this creates a recipe for pain.

Common Causes of Bench Press Shoulder Pain

1. Elbows Flaring Too Wide

The problem: Arms at 90 degrees to your body (T-shape) puts maximum stress on the shoulder joint.

Why it hurts:

• Shoulder impingement position
• Excessive stress on anterior capsule
• Rotator cuff gets pinched

The fix:

• Tuck elbows to 45-75 degrees (vary based on grip width)
• Think "elbows toward hips"
• Bar path should be slight diagonal, not straight up

2. No Scapular Retraction

The problem: Flat back on bench with shoulders rounded forward.

Why it hurts:

• Shoulder in internally rotated position
• Less stable base
• Anterior shoulder takes excessive load

The fix:

• Squeeze shoulder blades together AND down
• Create an arch by retracting scapulae
• "Bend the bar" cue (rotate hands like you're bending the bar)

3. Lowering Bar Too High on Chest

The problem: Bar touches too high (near collarbone) instead of lower sternum.

Why it hurts:

• Excessive shoulder extension
• Puts anterior shoulder in vulnerable position

The fix:

• Bar should touch roughly nipple line or just below
• Slightly varies based on arm length and arch
• Find the position where shoulders feel strongest

4. Going Too Deep

The problem: Lowering the bar too far, letting elbows drop below the bench.

Why it hurts:

• Overstretches anterior shoulder
• Puts joint at extreme range under load
• Stress on shoulder capsule

The fix:

• Stop when elbows are at bench level or just below
• Use a board or block to limit range if needed
• Full range of motion isn't always optimal

5. Losing Tightness at the Bottom

The problem: Relaxing at the bottom of the lift, "bouncing" the bar off chest.

Why it hurts:

• Sudden loading on relaxed muscles
• Shoulders lose protected position
• Shock load to joint

The fix:

• Stay tight throughout
• Controlled descent
• Light touch on chest (or pause), then press

6. Weak Rotator Cuff

The problem: The small muscles that stabilize the shoulder aren't strong enough for the loads you're pressing.

Why it hurts:

• Joint instability
• Compensations that create impingement
• Inflammation from overload

The fix:

• Dedicated rotator cuff strengthening (see exercises below)
• Don't bench so heavy that form breaks down
• Balance pressing with pulling

7. Muscle Imbalances

The problem: Tight chest and weak upper back create poor shoulder position.

Common pattern:

• Tight pecs pull shoulders forward
• Weak rear delts and rhomboids can't counteract
• Chronic rounded posture

Why it hurts:

• Shoulders start in compromised position
• Internal rotation creates impingement
• Every rep starts from bad position

The fix:

• Stretch chest and front delts
• Strengthen upper back and rear delts
• More pulling than pushing in your program

8. Benching Too Often or Too Heavy

The problem: Overuse without adequate recovery.

Why it hurts:

• Accumulated stress without repair
• Tendons can't recover between sessions
• Chronic inflammation develops

The fix:

• 1-2 bench sessions per week (not 5)
• Deload periodically
• Don't max out constantly

The Proper Bench Press Setup

Step-by-Step Setup

1. Lie on bench, eyes under bar
2. Squeeze shoulder blades together and press them into bench
3. Pull shoulders down (away from ears)
4. Create slight arch in lower back (natural curve, not extreme)
5. Feet flat on floor, pressed firmly
6. Grip bar just outside shoulder width (adjust for comfort)
7. Unrack with arms locked, bring bar over lower chest

During the Lift

1. Lower with control (elbows at 45-75 degrees)
2. Bar touches lower chest (around nipple line)
3. Maintain scapular retraction throughout
4. Drive through feet and back to press
5. Slight diagonal bar path (from lower chest to over shoulders)

Key Cues

• "Break the bar" (externally rotate hands as if bending bar)
• "Elbows under wrists" at the bottom
• "Push yourself away from the bar"
• "Shoulder blades in your back pockets"

Exercise Modifications

Reduced Range of Motion

Floor Press

• Lie on floor instead of bench
• Elbows stop at floor level
• Reduces extreme shoulder extension
• Great for shoulder issues

Board Press

• Place boards (1-3 boards) on chest
• Reduces range of motion
• Progress by removing boards as tolerance improves

Different Grips

Close Grip Bench

• Hands shoulder-width or narrower
• Less shoulder rotation
• Often better tolerated
• More triceps emphasis

Neutral Grip (with dumbbells or Swiss bar)

• Palms facing each other
• More natural shoulder position
• Often pain-free for those with issues

Different Angles

Incline Press

• May be better or worse depending on your issue
• Less horizontal adduction
• More shoulder flexion
• Worth trying

Decline Press

• Reduced range of motion
• Different shoulder angle
• Often well-tolerated

Alternative Pressing

Push-Ups

• Scapulae can move freely
• Often pain-free
• Can still build chest effectively

Landmine Press

• Angled pressing motion
• Typically shoulder-friendly
• Good strength builder

Rehabilitation Exercises

Rotator Cuff Strengthening

External Rotation (Side-Lying)

• Lie on side, elbow at hip bent 90°
• Rotate forearm up, keeping elbow pinned
• 3×15 each side, light weight

Face Pulls

• Cable at face height
• Pull toward face, externally rotate at end
• 3×15-20
• Essential for shoulder health

Band Pull-Aparts

• Band at chest height
• Pull apart with straight arms
• Squeeze shoulder blades at end
• 3×20

Scapular Control

Scapular Push-Ups

• Push-up position, arms straight
• Protract and retract scapulae (don't bend arms)
• 3×15

Wall Slides

• Back against wall, arms in "surrender" position
• Slide arms up and down, keeping contact with wall
• 3×12

Stretching

Doorway Pec Stretch

• Forearm on door frame, elbow at shoulder height
• Step through door, feel stretch in chest
• 30-45 seconds each side

Sleeper Stretch

• Lie on painful side, arm at 90°
• Use other hand to push forearm toward floor
• Gentle stretch for internal rotation
• 30 seconds, if tolerable

Sample Shoulder-Friendly Bench Program

Instead of 3× Heavy Flat Bench:

Day 1:

1. Floor Press: 4×8
2. Incline Dumbbell Press: 3×10
3. Face Pulls: 3×20
4. External Rotation: 2×15

Day 2 (later in week):

1. Close Grip Bench: 4×8
2. Push-Ups: 3×15
3. Band Pull-Aparts: 3×20
4. Dumbbell Rows: 3×12

Weekly Principles

• More pulling than pushing (2:1 ratio)
• Rotator cuff work 2-3x per week
• Avoid aggravating movements until pain-free
• Progress slowly back to flat bench

When to See a Doctor

Seek evaluation if:

• Pain persists more than 2 weeks despite rest
• Pain at rest (not just during exercise)
• Significant weakness in the arm
• Clicking/catching with pain
• History of shoulder dislocation
• Night pain that wakes you up

Possible issues:

• Rotator cuff tendinopathy or tear
• Labral tear
• AC joint issues
• Biceps tendinopathy
• Impingement syndrome

The Bottom Line

Bench press shoulder pain usually comes from:

1. Elbows flaring too wide
2. No scapular retraction
3. Bar too high on chest
4. Weak rotator cuff
5. Too much pressing, not enough pulling

The fix:

• Perfect your setup (retract scapulae, tuck elbows)
• Strengthen rotator cuff and upper back
• Balance pressing with pulling (2:1 pulling ratio)
• Use modifications while you heal

You can bench press without shoulder pain. It just requires proper form, balanced programming, and addressing weak links.

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Related Articles:

• Bench Press Form Guide
• Exercises for Shoulder Pain
• Rotator Cuff Exercises
• Exercises for Rounded Shoulders