Main Takeaways
- Bench press errors—especially wider grip and poor scapula retraction—elevate shoulder load and impingement risk.
- Common issues include rotator cuff tendinitis, biceps tendinitis, and DCO; technique and volume management are key.
- Use a narrower grip, maintain scapular retraction, control tempo, and avoid rigid flat benches that limit shoulder motion.
- Prioritise physiotherapy, rotator cuff and scapular stabiliser work, plus mobility and deloads to prevent recurrence.
- Watch fatigue: balanced programming and recovery reduce form breakdown and injury risk.
The bench press is a staple exercise in many strength training programs, prized for its ability to build upper body strength and muscle mass. However, it is also one of the most common causes of shoulder pain among lifters. Between 1990 and 2007, approximately 970,800 weight training–related injuries were reported in U.S. emergency departments, with around 150 injuries occurring daily.
Notably, about 90% of these injuries involved free weights, and adolescents aged 13–18 were historically the most affected group. This highlights the importance of understanding the risks associated with bench pressing and how to prevent shoulder injuries effectively.For those experiencing discomfort or pain, seeking expert shoulder pain treatment in London can be a crucial step toward recovery and long-term shoulder health.
Shoulder pain from bench pressing often stems from improper technique, equipment design, or overuse. Addressing these factors can help lifters train safely and effectively. This article explores common lifting injuries related to the bench press, typical form mistakes that contribute to shoulder pain, and strategies for rehab and prevention.
Whether you are a beginner or an experienced powerlifter, understanding these elements can help you protect your shoulders and maintain your training progress.
Common Lifting Injuries
The shoulder is a complex joint with a wide range of motion, making it particularly vulnerable during bench pressing. A significant portion of bench press-related shoulder injuries involve tendinitis, with one study finding that 76% of strength training participants who reported shoulder pain due to bench pressing had tendinitis. Of these, 56% had rotator cuff tendinitis, and 20% suffered from biceps tendinitis.
Additionally, Distal Clavicular Osteolysis (DCO), a condition involving bone erosion at the distal clavicle, has a prevalence of 27% among competitive weightlifters.
These injuries often result from repetitive stress and improper biomechanics during the bench press. For instance, wider grip widths increase shoulder muscular loads and reduce the subacromial space, which can lead to impingement and other shoulder pathologies.
Conversely, narrower grip widths combined with scapula retraction have been shown to lower the risk of common injuries such as DCO and rotator cuff tears. Understanding these injury patterns is essential for lifters aiming to train safely and avoid chronic shoulder problems with guidance from specialist London shoulder pain physiotherapists.
Moreover, equipment design plays a role in injury risk. Flat benches, commonly used in gyms, limit scapular motion and magnify impingement risk because their geometry is not neutral but causal in shoulder breakdown. This biomechanical insight underscores the need for mindful bench press technique and possibly alternative equipment or modifications to reduce injury risk.
In addition to the aforementioned injuries, lifters may also experience pectoral strains, which can occur when the chest muscles are overloaded during heavy lifts. These strains can vary in severity, from mild discomfort to complete tears, often requiring significant recovery time. Proper warm-up routines, including dynamic stretching and mobility exercises, can help mitigate the risk of such injuries by preparing the muscles and joints for the demands of heavy lifting.
Furthermore, incorporating accessory exercises that strengthen the rotator cuff and surrounding musculature can provide additional support to the shoulder joint, enhancing overall stability during pressing movements.It’s also important to consider the role of fatigue in injury susceptibility. As lifters push through their workouts, fatigue can lead to compromised form and technique, increasing the likelihood of injury.
Implementing a structured training program that includes deload weeks or active recovery days can help manage fatigue levels and promote long-term progress while minimizing the risk of injury. Lifters should remain vigilant about their body’s signals and adjust their training intensity accordingly, ensuring they maintain proper form throughout their lifting sessions.
Bench Press Form Mistakes
Many shoulder injuries during bench pressing arise from common form mistakes that place excessive strain on the joint. One of the most frequent errors is using a grip that is too wide. While a wider grip may feel more comfortable or allow for heavier lifts, it increases the load on the shoulder muscles and decreases the subacromial space, which can cause impingement and tendon irritation.
Another critical mistake is neglecting scapula retraction. Retracting and stabilizing the scapulae during the bench press helps protect the shoulder by creating a stable base and maintaining proper joint alignment. Failure to do so can lead to excessive shoulder rotation and impingement.
Experts also caution against flat bench setups that restrict scapular movement, further increasing injury risk. Adjusting grip width to a narrower position and consciously retracting the scapula can significantly reduce the likelihood of injuries like rotator cuff tears and distal clavicular osteolysis, something a skilled shoulder pain physiotherapist will frequently emphasize.
Additionally, lifters often overlook the importance of gradual progression and adequate rest. Overtraining without sufficient recovery can lead to muscular fatigue, which alters shoulder biomechanics and increases injury risk. A 2024 study in the Journal of Strength and Conditioning Research reviewed how training methods and fatigue affect shoulder injury risk in powerlifters, emphasizing the need for balanced programming and technique monitoring.
Furthermore, the role of foot placement and overall body positioning cannot be understated. Many lifters fail to engage their legs effectively, which can lead to instability during the lift. Proper foot placement provides a solid foundation and helps transfer power from the lower body through to the upper body, enhancing overall lift efficiency.
Engaging the legs not only stabilizes the bench press but also aids in maintaining a natural arch in the lower back, which is crucial for spinal alignment. This aspect is often overlooked, yet it plays a vital role in ensuring that the force generated during the lift is evenly distributed, reducing the strain on the shoulders and enhancing performance.
Moreover, the tempo of the lift is an essential factor that is frequently neglected. Rushing through the eccentric phase—when the barbell is lowered—can lead to poor control and increased risk of injury. A slower, controlled descent allows for better muscle engagement and helps maintain proper form throughout the movement.
This technique not only minimizes the risk of injury but also maximizes muscle hypertrophy, as the muscles are under tension for a longer duration. Lifters should aim to incorporate a deliberate tempo, focusing on both the lowering and lifting phases, to optimize their bench press performance while safeguarding their shoulders.
Rehab and Prevention
Recovering from shoulder pain related to bench pressing requires a comprehensive approach that addresses both symptoms and underlying causes. Physiotherapy is often the cornerstone of effective rehab, combining hands-on treatments, exercise therapy, and education to restore function and prevent recurrence. London’s top physiotherapy clinics, such as One Body LDN, specialize in musculoskeletal and sports injury rehab, offering expert assessments and tailored treatment plans to get lifters moving pain-free again.
Preventative strategies include optimizing bench press technique—using narrower grips, ensuring scapular retraction, and avoiding flat bench setups that limit shoulder mobility. Strengthening the rotator cuff and scapular stabilizers through targeted exercises can also enhance shoulder resilience.
Incorporating mobility work and soft tissue treatments like deep tissue sports massage helps maintain muscle balance and reduce tightness. Additionally, integrating dynamic warm-ups before workouts can prepare the shoulder joint for the demands of heavy lifting, while cooldown routines can help in recovery and flexibility.
For those dealing with persistent shoulder pain, early intervention is critical. London physiotherapists clinics like One Body LDN provide thorough assessments to identify the root causes and design bespoke rehab programs. Their award-winning team, with over five times the required training and experience treating elite athletes, ensures high-quality care.
Moreover, their non-commission-based approach guarantees ethical treatment prescriptions focused solely on patient outcomes. The clinic also emphasizes patient education, empowering individuals with knowledge about their bodies and the mechanics of their movements, which can lead to more informed training decisions and a proactive approach to injury prevention.
Preventing shoulder injuries from bench pressing is not only about technique but also about listening to your body, allowing adequate recovery, and seeking professional guidance when pain arises, as outlined in our best exercises for shoulder pain relief With the right support and training adjustments, lifters can continue to benefit from the bench press while preserving shoulder health for years to come.
Furthermore, incorporating cross-training activities, such as swimming or yoga, can enhance overall shoulder stability and flexibility, providing a well-rounded approach to fitness that mitigates the risk of overuse injuries. Engaging in these complementary exercises not only diversifies a lifter’s routine but also promotes a balanced development of muscle groups, which is essential for long-term athletic performance and injury prevention.
FAQ
Why does bench pressing cause shoulder pain?
Bench pressing can cause shoulder pain due to improper technique, such as using a grip that is too wide or failing to retract the scapula. These mistakes increase stress on the shoulder joint and reduce the subacromial space, leading to impingement and tendon irritation. Overuse and fatigue also contribute to injury risk. Additionally, factors such as pre-existing shoulder conditions or muscle imbalances can exacerbate the likelihood of pain. For instance, tightness in the pectoral muscles or weakness in the rotator cuff can alter your lifting mechanics, making it crucial to address these issues before they lead to significant discomfort.
How can I prevent shoulder injuries while bench pressing?
To prevent shoulder injuries, use a narrower grip, retract your scapulae during the lift, and avoid flat bench setups that limit scapular motion. Incorporate rotator cuff strengthening and mobility exercises into your routine, and allow adequate rest between sessions to avoid fatigue-related biomechanical changes. Furthermore, warming up properly with dynamic stretches and mobility drills can enhance shoulder stability and prepare the muscles for the demands of bench pressing. Engaging in cross-training activities, such as swimming or yoga, can also promote overall shoulder health and flexibility, reducing the risk of injury during heavy lifts.
What are common shoulder injuries related to bench pressing?
Common injuries include rotator cuff tendinitis, biceps tendinitis, and distal clavicular osteolysis (DCO). These conditions often result from repetitive stress and poor bench press biomechanics. In addition to these injuries, shoulder impingement syndrome is another frequent issue, where the tendons of the rotator cuff become irritated and inflamed due to compression during overhead movements. Understanding the signs and symptoms of these injuries can help lifters take proactive measures to modify their training and seek appropriate medical advice when necessary.
When should I see a physiotherapist for shoulder pain?
If you experience persistent or worsening shoulder pain during or after bench pressing, it is advisable to consult a physiotherapist. Early assessment and treatment can prevent chronic issues and help you return to training safely. Signs that you should seek professional help include sharp pain, swelling, a decrease in range of motion, or pain that interferes with daily activities. A physiotherapist can provide a comprehensive evaluation, identifying not just the symptoms but also any underlying issues that may be contributing to your discomfort.
Can physiotherapy help with bench press-related shoulder pain?
Yes, physiotherapy can effectively treat shoulder pain by addressing the root cause, improving movement patterns, and restoring strength and mobility. Expert physiotherapists provide hands-on treatments and tailored exercise programs to support recovery and injury prevention. Techniques such as manual therapy, ultrasound, and specific strengthening exercises can be employed to enhance healing. Moreover, physiotherapists can educate you on proper lifting techniques and ergonomic adjustments, ensuring that your bench pressing routine is both safe and effective.
Is a wider grip better for bench pressing strength?
While a wider grip may allow for heavier lifts, it increases shoulder load and reduces the subacromial space, raising injury risk. A narrower grip with proper scapular retraction is generally safer and can still build strength effectively. It’s also important to consider individual anatomy; what works for one person may not be suitable for another. Experimenting with grip width and finding a position that maximizes your strength while minimizing discomfort can lead to better long-term results. Additionally, incorporating variations of the bench press, such as the incline or decline bench press, can target different muscle groups and provide a more balanced development of strength without overloading the shoulders.
Take the First Step Towards Pain-Free Bench Pressing
Don’t let shoulder pain from bench pressing hold you back any longer. At One Body LDN, voted as the best London physio clinic by thousands, we’re dedicated to fixing the root cause of your problem. Our expert assessments and tailored rehab plans are designed to provide instant pain relief and prevent long-term symptoms. Specializing in musculoskeletal physiotherapy and sports injuries, our award-winning team of former athletes, ex-Team GB members, and NHS specialists is committed to getting you back to feeling amazing. Whether you’re dealing with a gym injury or require post-operative care, we accept a range of insurance providers, including AXA, Cigna, Bupa, and WPA, to make your recovery process seamless. Book your free initial assessment at our clinic today and experience the One Body LDN difference.
