If you love lifting but dread upper body days because you get shoulder pain with bench pressing that always seems to flare up, you’re not alone. 

A lot of active adults experience shoulder pain when bench pressing. You may notice some tightness in the shoulder, sharp pain at the bottom of the resp, or like something just “doesn’t feel right.”

Maybe you’ve tried stretching it, a few days of rest and once it feels better you go back to lifting, only for the pain to return again. 

The frustrating part may be that despite everything you try you feel like you’re never fully resolving anything.

But the good news is that shoulder pain with bench pressing is extremely common and in most cases, very fixable. The key is to understand what’s actually causing the shoulder pain and addressing the underlying factors. Instead of pushing through symptoms or relying on quick fixes. 

So let’s break this down.

Causes of Shoulder Pain When Bench Pressing

While it often times the shoulder that feels uncomfortable or hurts, this doesn’t always mean that’s where the pain is coming from. Sometimes it is, but sometimes the root cause is bigger than just one muscle or joint. 

Here are some of the most common contributors to shoulder pain when bench pressing I see as a physical therapist working with active adults and lifters:

Upper Back Stiffness 

Your upper back (or thoracic spine) plays a huge role in proper positioning when bench pressing. When your upper back is stiff or isn’t moving well, your shoulders are forced to take on more stress, especially at the bottom of the bench press. 

This often leads to extra strain on the front of the shoulder and surrounding areas.

Weak or Poorly Coordinated Rotator Cuff Muscles

Your rotator cuff muscles help stabilize the shoulder joint and keep everything moving smoothly during pressing movements.

When they’re weak, fatigued or not working well together, the shoulder can become less stable under load. This can cause irritation and pain over time. 

Limited Shoulder Mobility

Restricted shoulder motion (especially with reaching overhead or behind the body) can change how you press and how forces move through the joint. 

But the thing is your body will always find a workaround. And these compensations can often show up as pain.

Poor Pressing Mechanics

Small technique issues can add up over time. Things like flared elbows, losing upper back tension, or letting the shoulders roll forward at the bottom of the rep can all increase stress on sensitive structures.

Progressing Weight Too Quickly

Your muscles might be strong enough to move the load, but your joints, tendons and ligaments must also be prepared to help stabilize the load you’re lifting.

Think of these smaller structures as your foundation and the bigger muscles as the house. If the foundation has cracks in it, the house won’t stand for long without issues eventually arising. 

This concept is very common and is why pain can sometimes seemingly pop up out of nowhere. 

How To Address Shoulder Pain When Bench Pressing

The goal here isn’t to stop lifting 
The goal is to make your shoulders more resilient to withstand the load of being able to press long term. 

A smart approach to getting back to benching pain-free usually includes:

Improving upper back mobility

Restoring movement through the mid and upper back allows your shoulders to sit in a better position during pressing movements with less stress on the front of the shoulder. 

This loaded thoracic extension exercise is a great example of one way you can work on improving your upper back mobility. 

Rebuild posterior shoulder stability and control: 

A lot of people will develop pain on the front part of the shoulder because the supporting structures on the back side of the shoulder are weak creating instability within the shoulder complex.

Stability in the shoulder is key for being able to produce force when performing a bench press.

Chest supported I’s and chest supported T’s are a great way to improve posterior shoulder stabilization and improve your bench press.

Gradually rebuild pressing tolerance: 

Instead of just jumping back into lifting heavy loads once symptoms calm down, work on progressively reloading the tissues so they adapt and get stronger without flaring up symptoms. 

Two of my favorite exercises to do this are a banded chest press and a bottoms up kettle bell chest press. 

Temporarily adjust training volume or intensity:

Most people don’t need total rest, they just need smarter programming and progressions. 

This is how you move consistently without flaring up your symptoms. Try adjusting things like your volume, load, range of motion and even the variation of the movement.

Shoulder Friendly Bench Press Alternatives For Shoulder Pain

While you’re rebuilding strength and mobility, a few simple adjustments can significantly reduce irritation. 

Reduce range of motion: Using a slight pause above the chest, opting for a floor press variation or even a board press can decrease the range of motion enough to reduce pain on the front of the shoulder while still allowing you to train. 

Use a slightly more narrow grip: A narrow grip often shifts more load to the triceps and reduces shoulder strain. 

Try neutral grip dumbbell presses: These allow the shoulder to sit in a more natural position and are often much more comfortable during flare ups. 

Slow down your reps: Using controlled tempo helps improve stability and reduce joint stress while still building strength. I recommend a 4-2-1-1 tempo. 

The Best Ways to Avoid Shoulder Injuries When Bench Pressing 

Once symptoms calm down, prevention becomes key. Some of the most effective strategies include: 

• Warm-ups that actually prepare the shoulders for lifting (not just a few quick band exercises) 
• Gradual, planned progressions in weight and volume 
• Balancing pressing with plenty of upper back and pulling exercises 
• Addressing mobility limitations 
• Paying attention to early warning signs instead of pushing through them 

Your body is really good at giving signals when something needs attention, listening and addressing these things sooner rather than later can make a huge difference. 

How a Physical Therapist Can Help with Shoulder Pain When Bench Pressing

If your shoulder pain keeps returning or feels like it’s limiting your training it might be time to work with a physical therapist who understands lifting. 

A good rehab approach for shoulder pain will: 

• Identify what’s actually causing your pain
• Improve mobility where you’re restricted 
• Rebuild strength and stability strategically 
• Guide you back to pressing movements with confidence 
• Help prevent future injuries and flare-ups 

At Rise Performance and Physical Therapy, I specialize in helping active adults lift, train and stay active without constantly battling pain, both in Denver, CO and through virtual rehab coaching. 

If you’re tired of the flare-up cycle and want a clear path forward you can book a consult to see what your next best step should be.