Shoulder Pain When You Bench Press? Fix These 3 Key Areas | Chiropractor Victoria

Shoulder pain during bench press is common. But it’s not something you should ignore or push through. It usually signals poor movement control, muscle imbalance, or a technical flaw. The good news? These problems are fixable.

Whether you’re a beginner or experienced lifter, understanding where things go wrong can save your shoulders from unnecessary stress and sports injury. Let’s break down three key areas that often lead to shoulder pain—and what you can do about them.

1. Wake Up the Posterior Shoulder Before You Bench

If you sit a lot or train pressing more than pulling, your pecs are likely tight and overactive. This pulls your shoulders forward, making it harder for the smaller stabilizing muscles in the back of your shoulder to do their job.

That imbalance becomes a problem when you bench press. If the rotator cuff and surrounding muscles aren’t ready, the front of your shoulder ends up taking most of the load—especially in the bottom position of the lift. That’s where irritation, pinching, or sharp pain often shows up.

You need to activate the posterior shoulder before loading the bar. Think of it as “turning on” the brakes before you hit the gas.

Try these before you bench:

• External Rotations (Band or Cable)
  Elbow at your side. Rotate outward. 2–3 sets of 15 reps each arm.

• Face Pulls
  Pull toward your forehead. Elbows high. Focus on squeezing the shoulder blades.

• Band Pull-Aparts
  Pull the band until arms are wide. Control the return. Feel the upper back working.

• The Lock 3
  Grab very light weights (1–5 lb). Lie face down on a bench or mat.

• Position 1: Palms down, hands by your sides. Lift arms slightly off the ground.

• Position 2: Turn palms up, repeat the lift.

• Position 3: Bring arms out to 90 degrees, lift again.
  Do 10–15 reps in each position. Keep your movements slow and controlled.

These drills help you feel your upper back and rotator cuff working. That activation creates a more stable shoulder joint and protects you when you move into heavier pressing.

2. Set Up the Bench Press for Full-Body Engagement

Many people treat the bench press as an upper-body isolation movement, but the truth is, it’s a full-body lift. The position you create before you press determines how stable and powerful each rep will feel. If your lower body and upper back aren’t locked in, the shoulders get left with all the work.

Without a stable base, your body shifts under the bar. You lose tension, the bar path becomes inconsistent, and the shoulders have to overcompensate. That’s when pain often kicks in. A strong, consistent set-up makes a big difference.

Every time you bench, you should run through the same physical checklist before unracking the bar.

Here’s what to dial in:

• Feet on the floor
  Keep them planted. Press into the ground for full-body tension.

• Shoulder blades back and down
  Pinch them together and tuck them into your back pockets. This engages the lats and gives your shoulders a stable base.

• Arch your lower back slightly
  Don’t flatten your back. A small arch raises your chest and shortens the bar path.

• Grip the bar hard
  Squeeze it and imagine trying to bend it. This activates your upper back and helps maintain control.

Reinforce this set-up every rep of every set, even the warm-ups. Don’t wait until it’s heavy to focus. The tighter and more connected your body is, the less pressure ends up on your shoulders.

Correcting bench press form to prevent injury | Victoria physiotherapy

3. Control Your Hand Position and Bar Path

Small changes in grip width or elbow position can shift the load dramatically—and that can change how your shoulder feels under pressure. Poor bar path is another common problem. If the bar travels too far forward or your elbows flare too wide, you place unnecessary stress on the front of the shoulder.

Your goal is to press in a way that matches your structure. That means finding a grip width and path that let you use your chest, lats, and triceps without overloading the shoulder joint. Pay attention to where the bar touches your body and how your elbows track through each rep.

When you find a stable groove, you’ll feel stronger—and your shoulders will feel better.

Here’s what to look at:

• Grip width:

• Narrow = more triceps

• Wide = more chest

• Wider grip often leads to flared elbows, which can irritate the shoulder

• Elbow angle:

• Keep elbows at 45 degrees from your body

• Allows more lat and upper back engagement

• Reduces strain on the front of the shoulder

• Bar path:

• Lower the bar toward your lower chest or upper abs

• Press it back up in a slight arc, following a J-shaped path

• Avoid pressing straight up or forward toward your face

To fine-tune your form:

• Film your sets from the side

• Use tempo reps to stay in control

• Mark your grip position with chalk for consistency

• Practice paused reps to find a strong bottom position

Bar path and elbow position are easy to overlook, but they play a big role in shoulder comfort and long-term health. Make sure every rep follows a repeatable path that works with your body—not against it.

4. Visit a Victoria Chiropractor or Movement Specialist for lasting relief

Even with perfect technique, some people still experience shoulder pain. That’s because pain can come from things you can’t always see or feel during a workout—like joint restrictions, movement compensations, or older injuries that never fully healed.

If pain keeps coming back, don’t assume it’s just part of lifting. It’s worth getting a closer look from someone who understands movement and function. A detailed assessment can reveal the real reason your shoulders hurt—and give you a plan to fix it.

A good chiropractor can:

• Check shoulder and thoracic spine mobility

• Assess scapular control and muscle activation

• Identify strength imbalances or past compensations

• Help you retrain movement patterns through targeted rehab

• Provide hands-on care to reduce pain and improve joint motion

Even small mobility restrictions in your upper back or shoulder can limit how you move under the bar. And those issues don’t go away just by lifting more carefully. Sometimes you need a trained eye to spot them and guide you through the right corrective work.

If you’re unsure whether your pain is mechanical, muscular, or something else—get assessed. Don’t leave it up to guesswork.

Next Steps and Why Victoria Lifters Trust Pursuit Physiotherapy & Chiropractic

If benching hurts your shoulders:

• Warm up with purpose

• Set up with full-body tension

• Refine your technique

• Get assessed if pain continues

Start with one change. Build from there. Pain is information. Use it to improve the way you move, train, and recover.

Lifters in Victoria BC trust Pursuit Physiotherapy & Chiropractic because of our fitness-forward and evidence-informed approach.

Need personalized care? Book a session with our Victoria chiropractor.