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Shoulder Pain From Bench Press: Why It Happens and How to Keep Lifting
5-minute read · Published August 15, 2025 · Updated August 15, 2025
Why this happens
The bench press asks the shoulder to push forward while the shoulder blade stays stable against the bench. The front of the shoulder, the chest and the rotator cuff all share the load. When one part is overworked or poorly controlled, the others can take on more than they should.
Common patterns include a grip or elbow angle that pinches the front of the shoulder, a shoulder blade that lifts or drifts during the press, or a sudden jump in weight or volume. Lack of sleep and a busy week can add to the load without you noticing.
These are common patterns, not a diagnosis. Pain at the front of the shoulder can come from several structures, and only an assessment can sort them out.
What the research says
- Progressive, resisted exercise probably makes a modest difference shoulder pain and function, while gentle unloaded movement alone probably does not move pain much [R01]. Progression is the key word.
- A 2025 review found that scapular stabilization exercise improved pain and function in rotator cuff-related shoulder pain [R03]. Control of the shoulder blade matters during pressing.
- Shoulder disorders go with reduced joint position sense, which influences how accurately you move [R16].
- Most shoulder pain is managed in primary care with advice and exercise. Severe pain after a trauma needs a proper diagnosis, and it should not be guessed at [R30].
What you can do
- Lower the load for a few weeks. Reduce the weight or the number of sets until the pain settles. This is usually more useful than stopping altogether.
- Check your grip and elbow angle. A grip that is slightly wider or narrower, or elbows that tuck closer to the body, can change the load on the front of the shoulder.
- Keep the shoulder blade steady. Set your shoulder blades back and down before you unrack the bar, and keep them there through the press.
- Warm up the shoulder first. Seated option: sit tall with your arms out to the sides. Make small circles, then draw your shoulder blades back and down. Five minutes is a good start.
- Rebuild gradually. Add a little weight or range each week, and stop short of sharp pain.
- Keep training the rest of the upper body. Rows, pulls and presses with a lighter load can keep the shoulder active while it settles.
If you want to understand the desk side of shoulder strain, read our pillar guide on shoulder pain from computer work. You may also like overhead press shoulder pain and when to back off and the volume problem in CrossFit and shoulder health.
Where ShoulderBack Pro fits — and where it doesn't
Steering (turn an imaginary wheel, ten-and-two) works the deltoids and rhomboids, and Open The Door (elbows at your sides, forearms swinging outward) works the infraspinatus, one of the rotator cuff muscles. Both suit a warm-up or a lighter week, seated or standing, with your other arm supplying the resistance.
It doesn't manage load, technique or recovery for heavy pressing, and it is not a substitute for a physiotherapist's plan after an injury. It's a wellness tool with no clinical trials yet. If you'd like to try it, you can order online.
When to see a professional
See a doctor or physiotherapist promptly if you have: pain after a fall or injury with sudden weakness or loss of movement; a shoulder that looks deformed, very swollen or bruised; fever or feeling unwell alongside the pain; chest pain or breathlessness (call emergency services); constant pain that doesn't change with rest or activity; pain that wakes you most nights; numbness, tingling or weakness into the arm or hand; pain in several joints at once; or pain that hasn't improved after a couple of weeks of sensible self-care.
A doctor or physiotherapist diagnoses the cause of shoulder pain from lifting. A sports physiotherapist can also help you plan a safe return to the bench.
Try this movement
Steering (deltoids, rhomboids) →Frequently asked questions
Should I stop bench pressing if my shoulder hurts?
Usually you can reduce load and change the movement rather than stop everything. Pain that is sharp, weakening, or lasts longer than a couple of weeks deserves an assessment before you return to heavy pressing.
Is bench press bad for shoulders?
Not in itself. Many people lift safely for years. Problems often come from load increasing too fast, poor control of the shoulder blade or too little recovery.
Can I keep training my upper body while I recover?
Often yes, with a smaller load and a different movement. Choose a pain-free range, keep the effort moderate and ask a clinician what is appropriate.
Sources
- Naunton J et al. (2020). Effectiveness of progressive and resisted and non-progressive or non-resisted exercise in rotator cuff related shoulder pain: systematic review and meta-analysis of RCTs. Clinical Rehabilitation. https://search.pedro.org.au/search-results/record-detail/61404
- Frontiers in Bioengineering & Biotechnology (2025). Specific modes of exercise to improve rotator cuff-related shoulder pain: systematic review and meta-analysis. https://pmc.ncbi.nlm.nih.gov/articles/PMC12011739/
- Mureşan et al. (2022). Effects of a novel proprioceptive rehabilitation device on shoulder joint position sense, pain and function. Medicina. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505091/
- NHS Greater Glasgow & Clyde, Shoulder red flags; NHS MPFT self-help, Shoulder pain; BESS/BOA pathway summary (2021). https://www.nhsggc.scot/page_category/services/page/33
