Benching with Shoulder Pain: Risks and How to Train Safely

Bench pressing is a staple in many strength and fitness routines—but what happens when you start to feel shoulder pain every time you press the bar? Should you push through it? Modify your technique? Or stop altogether?

Shoulder pain during bench press is common, but that doesn’t mean it should be ignored. Understanding the risks, identifying the cause, and knowing how to train safely can keep you in the gym and out of long-term pain.

Is It Safe to Bench with Shoulder Pain?

In short: not really. Continuing to bench through shoulder pain without understanding why it’s happening can make things worse.

Your shoulder is a complex joint that relies on the coordinated function of muscles, tendons, and joint structures. If one part isn’t working well—whether it's due to weakness, poor mobility, or a previous injury—it can affect the whole system.

Benching with shoulder pain may lead to:

• Worsening of an existing rotator cuff injury

• Labrum irritation or tears

• Tendon inflammation or impingement

• Poor lifting mechanics that cause compensations elsewhere in the body

Ignoring pain can turn a minor issue into a long-term injury. That’s why it’s important to assess the root cause and make smart adjustments.

Common Causes of Shoulder Pain When Bench Pressing

Shoulder pain during bench press isn’t always caused by the shoulder alone. Often, it’s the result of movement dysfunction across the chest, back, or upper arms.

1. Poor Scapular Control

If your shoulder blades (scapulae) aren’t moving correctly, the shoulder joint can’t function optimally. This leads to pinching or strain during pressing movements.

2. Weak Rotator Cuff Muscles

Your rotator cuff muscles stabilise the shoulder during pressing. If these are weak or fatigued, larger muscles like the deltoids or pecs may overcompensate, increasing injury risk.

3. Limited Shoulder Mobility

Stiffness in the shoulder joint, pecs, or lats can restrict proper range of motion, leading to compensation and discomfort when benching.

4. Incorrect Bench Technique

Flaring your elbows too wide or pressing with a flat back can put unnecessary stress on your shoulder joints and soft tissues.

5. Old Injuries or Overuse

Previous shoulder injuries or repetitive heavy pressing without proper recovery can leave lingering imbalances or inflammation.

How to Bench Safely with Shoulder Pain

You don’t always have to ditch the bench press—but you do need to train smart. Here’s how to protect your shoulders while keeping your gains.

1. Get Assessed by a Professional

If shoulder pain is persistent, your first step should be a proper assessment. A qualified chiropractor or physiotherapist can evaluate your movement, posture, and shoulder function to identify the root cause.

2. Modify Your Grip and Elbow Position

Bringing your grip slightly narrower and keeping your elbows tucked (around 45 degrees to your torso) can reduce strain on the shoulder joint.

3. Improve Shoulder Mobility

Incorporate mobility drills to loosen up tight muscles around the shoulders and chest. Foam rolling, active stretching, and targeted mobility work can help restore full range of motion.

4. Strengthen Supporting Muscles

Focus on strengthening your rotator cuff, scapular stabilisers, and upper back to support the shoulder joint during pressing.

Useful accessory exercises:

• Face pulls

• External rotations

• Scapular push-ups

• Band pull-aparts

5. Lower the Weight and Increase Control

Reduce the load temporarily and focus on controlled reps with perfect form. Slower tempos help improve stability and reduce compensatory movement.

6. Swap Flat Bench for Alternatives

If flat bench press continues to aggravate your shoulder, consider alternatives such as:

• Dumbbell bench press (allows more natural arm path)

• Incline or decline variations

• Push-up progressions

• Machine presses with controlled range of motion

When to Stop Benching Altogether

There are times when bench pressing—even with modifications—just isn’t worth the risk.

Stop bench pressing and seek professional help if:

• The pain is sharp, stabbing, or getting worse

• You feel weakness or instability in the shoulder

• Your range of motion is significantly limited

• Pain lingers after training or affects sleep

Early treatment can help prevent long-term shoulder issues and get you back to pain-free training faster.

Don't Ignore Shoulder Pain—Train Smarter

Benching through shoulder pain isn’t a badge of honour—it’s a fast track to injury. By understanding the risks and making smart changes to your training, you can protect your shoulders, stay consistent, and continue progressing without setbacks.

If your shoulder pain is sticking around, don’t wait for it to get worse. A movement assessment, hands-on treatment, and a personalised rehab plan can make all the difference.

Get Expert Help for Shoulder Pain at Elite Health & Performance

Whether you’re an athlete, gym-goer, or just want to move better and feel stronger, Elite Health & Performance is here to help. Our experienced chiropractors will assess your movement, identify the cause of your shoulder pain, and guide you through a tailored treatment plan—so you can train safely and confidently.

Get in touch with Elite Health & Performance today and take the first step toward pain-free benching and better performance.