Shoulder Pain during chest press and how to deal with it

Is your shoulder pain affecting your bench press gains? You aren’t alone. Research shows that up to 36% of gym users will experience shoulder pain at some point in their training.

This pain doesn’t just limit your PB; it can creep into your daily life – affecting your sleep, reaching for the top shelf, or making it uncomfortable to carry the groceries. At Coast Sport, we believe pain shouldn’t mean a total “stop” to your progress. Here is how to understand the “why” and how to manage benching with shoulder pain effectively.

Why shoulder pain during chest press may occur

The shoulder is the most mobile joint in the body, making it incredible for lifting but susceptible to “overload.” Think of the shoulder like a golf ball on a tee:

• The Glenohumeral Joint: The “ball and socket.” It moves in many directions but requires a stable base.
• The Rotator Cuff: Four muscles that keep the “ball” centred on the “tee” under heavy weight.
• The Bursae: Fluid-filled sacs that act as a lubricant, reducing friction

Most pain occurs when we overload these structures. Factors like reduced mobility, previous injuries, or a sudden “spike” in training volume are often the culprits. It’s not just about the weight; stress, poor sleep, and general health play a massive role in how your body perceives pain.

Why scans can’t always accurately determine the cause of your shoulder pain

Many people rush for an ultrasound or MRI, but scans often show “tears” or “wear” that are perfectly normal. A study found that 46/100 people with no pain had the same “abnormal” findings in their unaffected shoulder when compared to their affected shoulder. Unless there is significant trauma, we can usually manage your recovery without needing imaging first.

Can I still exercise with shoulder pain?

The short answer: Yes. In fact, complete rest is often the enemy of recovery. Tendons and muscles actually crave appropriate load to heal and get stronger. The goal is to design a shoulder pain workout that keeps you moving while staying in the “Goldilocks Zone.”

Traffic light rule for a shoulder pain workout

• Green (0-3/10 pain): Safe to train.
• Yellow (4-5/10 pain): Modify the movement (range or weight).
• Red (6+/10 pain): Stop that specific exercise and consult a physio.

When restarting an exercise with shoulder pain, it’s best to start with lighter weights and perform within comfortable ranges. It is safe to have mild discomfort after exercise, however the goal is that the pain is settled by the next day. If it is still sore the next day, you may need to reduce the weight or the ranges you are exercising in.

3 quick fixes for benching with shoulder pain

1. Modify Your Technique If 90-degree elbows or deep depth hurts, try these:

• The 45° Tuck – Bring your elbows closer to your ribs. This centres the “ball on the tee” and reduces strain on the front of the joint.
• The Floor Press – This limits your depth, preventing the elbows from dropping past the body and over-stretching the irritated tissue.

2. Create a Solid Base – Before you unrack, squeeze your shoulder blades together and “pin” them into the bench. Think about putting your shoulder blades into your back pockets. A stable “tee” makes for a stronger “ball” movement.

3. Manage the Load & Tempo – If 100kg hurts, try 60kg with a slow, controlled tempo (3 seconds down, 1-second pause). You can also swap the barbell for dumbbells to work on single-arm stability. Your shoulder pain workout should feel “Somewhat Hard” – challenge the muscle, but don’t push into “Red Light” pain.

When to see a professional for shoulder pain

If your pain is keeping you awake at night, causing noticeable weakness, or lingering for more than two weeks despite these tweaks, it’s time for an assessment.

At Coast Sport, we don’t just tell you to “stop lifting.” We help you find the path back to the heavy weights with a tailored plan of strength, mobility, and technique correction.