Do you wince with shoulder pain every time you bench press?

You know that feeling—after a solid bench press session, the rush of accomplishment... but then, the nagging pain starts creeping into the front of your shoulder.

It lingers for days, leaving you questioning whether you can even lift again.

I get it. It’s frustrating when an exercise you love causes more harm than good. The pain might not be constant, but it’s always there, reminding you that something is off.

If you've been dealing with it, you know how fast it can go from a minor issue to a big problem.

But here’s the thing: you do not have to keep suffering.

In this post, I’ll explain why shoulder pain happens when bench pressing. I’ll also share easy solutions to help you fix it.

In the end, you’ll know how to protect your shoulders and how to continue smashign those bench press PB's.

So, keep reading – it’s time to take control of your shoulder health and get back to lifting without the pain.

Understanding shoulder pain when bench-pressing.

Shoulder pain is a common problem for lifters. It often comes from poor bench press form or hidden weaknesses.

This section covers how the shoulder joint functions while bench pressing. It explains why using the right technique matters and how to spot serious discomfort.

Common causes of shoulder pain in lifters include:

• Weak triceps – leading to instability and extra strain on the shoulders.

• Tight chest muscles – pulling the shoulders forward and affecting movement.

• Rib cage compression – limiting proper shoulder positioning.

• Poor lifting technique – placing excessive stress on the joints.

• Wrist issues - if you have had a previous wrist issue.

At Functional Movement Physio in Liverpool, we see 100s of gym enthusiasts cannot bench press because of shoulder pain.

They have felt this pain for months. It’s frustrating because nothing has improved. They rest, ice, do some stretches and return to benching for the pain to come back soon after.

In this post, we’ll look at how good biomechanics, strengthening weak spots, and better movement patterns can help you get back to bench pressing.

How your bench press technique impacts your shoulders.

Ever noticed shoulder pain after bench pressing? It could be down to your technique.

If the bar drops too fast or your elbows flare out too wide, it puts a lot of strain on your shoulder’s rotator cuff. Over time, this can lead to serious injuries, including:

• Stress fractures

• Biceps tendon tears

• Pec tears

• Neck issues

• Wrist pain

• Tennis elbow

But there’s good news – it’s fixable! At FM Physio in Liverpool, we recommend:

• Controlling the bar’s movement.

• Keeping your elbows in the right position.

• Strengthening weak muscles at the front and back (it depends where your weakness is).

These steps spread the load evenly. They lower injury risk and can help you skip treatments like injections or months of pain.

The importance of grip width.

The angle of your bench press is just as important. If your grip is:

• Too narrow – it can strain the shoulder, increasing the risk of tendinopathy.

• Too wide – it puts unnecessary pressure on the biceps tendon.

To protect your shoulder, we recommend a grip width that keeps your shoulder neutral. This simple change helps reduce stress.

We are all built differently, so record yourself, seek support from a coach, or visit us.

Other areas are at risk.

Poor technique can affect not just your shoulders. Other areas at risk include:

• Elbows – Flared elbows can cause strain on the elbow joint and surrounding tendons.

• Wrists – Poor wrist positioning can lead to discomfort or even overuse injuries.

• Lower back – A lack of core stability or arching too much while bench pressing can strain your lower back.

• Chest muscles – Poor form can make your chest tight. This tightness can cause discomfort and limit how your shoulders move.

Work on control and strength.

To bench press with safety and effectiveness, maintain control of your scapular muscles. Also, focus on strengthening:

• Wrist muscles – to prevent strain and improve stability.

• Elbow muscles – to support proper movement and alignment.

• Biceps and triceps – for balanced upper-body strength.

• Rotator cuff – to protect the shoulder joint and improve stability.

Spotting injuries early.

Catching problems early can keep you lifting pain-free. Look out for these signs:

• Inflammation – soreness, swelling, or warmth in the shoulder after bench pressing.

• Sharp, burning pain – could be neuralgia (nerve irritation).

• Clicking or popping might indicate joint instability or tendon issues.

• Weakness or loss of strength – difficulty lifting may suggest muscle or nerve issues.

• Stiffness or limited movement – trouble moving your shoulder could mean an injury.

Poor form can cause pain.

• Incorrect grip.

• Bad elbow positioning.

• Weak shoulder control.

• Poor wrist alignment.

• Lack of core stability

These issues overload the joint, leading to pain and injury.

The solution: fix imbalances.

At FM Physio in Liverpool, we target weak muscles with strengthening. This helps us fix imbalances and restore stability. It also creates a strong base for safe, pain-free benching.

Build strength in the muscles around your scapula. Focus on your wrist, elbow, biceps, triceps, and rotator cuff. This helps protect your shoulders and keeps you injury-free.

Getting help early lets you recover faster. It helps you lift with confidence and avoid setbacks in your training!

Prevention = Performance.

Why you should address shoulder pain early.

Ignoring shoulder pain while bench pressing can lead to serious issues. Early treatment helps prevent long-term problems like chronic fatigue and injuries.

• Pain can worsen over time, leading to bigger issues.

• Physiotherapy, including sports massage, can ease discomfort and improve core stability.

• Tailored rehab can improve weak triceps, wrists, cuff strength, and spinal compression.

• Taking action early protects your spine and ensures safe lifting.

At FM Physio in Liverpool we emphasise early care to prevent lasting damage. Addressing pain now helps you train longer without setbacks.

Incorporating a safe range of motion.

Keeping a safe range of motion while bench pressing is key to protecting your shoulder joint.

• The acromioclavicular (AC) joint is at risk when lifting. It can become strained if the range of motion is too extreme.

• Pay attention to your body. If you feel muscle soreness or sharp back pain, it might mean you should change your range of motion.

At FM Physio in Liverpool we:

• Stopping the bar just before it touches your chest.

• This protects your shoulder and stops overstretching. Overstretching can cause discomfort and delayed soreness.

Respect your shoulder’s natural limits. This helps reduce injury risk and allows safe lifting. This method keeps the AC joint strong, helping your shoulder stay healthy for the long run.

The Importance of scapular stability in bench pressing.

Scapular stability is key to a successful, injury-free bench press. When your scapulae are in the correct position, your shoulder has a stable base. This helps to prevent strain injuries.

• Anchoring the scapula gives a strong base for arm movement. This helps to lower the risk of shoulder problems.

• Ignoring scapular stability can cause issues. You might face repetitive strain injuries or extra stress on other body parts.

At FM Physio in Liverpool, we recommend:

• Scapular retraction and depression exercises strengthen this area.

• This keeps your shoulder steady, so you can avoid pain and injury while bench-pressing.

Focusing on scapular health lets you lift to your full potential. It also protects your shoulders from extra stress.

Effective home remedies for immediate relief.

If you're dealing with shoulder pain during strength training, especially bench pressing, you’ll want quick relief. Here are some easy home remedies to help:

• Ice and heat therapy: Soothe the affected area and reduce pain.

• Reduce loading activities (this does not mean stopping doing everything): you can still work out just don’t piss off your shoulder for a few weeks.

• Gentle stretching exercises - Like these below 👇

• Over-the-counter pain relief: Quick respite for discomfort.

• Start strengthening the shoulder as soon as possible: see below for options.

These remedies can also help people dealing with foot discomfort or early signs of osteoarthritis.

Applying ice and heat therapy.

Ice therapy is one of the best first-aid treatments when you feel shoulder pain during your bench press. Here’s how it works:

• Ice therapy: Reduces inflammation and numbs pain.

• Apply a cold compress to the shoulder immediately after lifting to constrict blood vessels, easing pain and swelling.

• Physiotherapists in Liverpool recommend this as a quick, non-invasive way to get relief.

Once the swelling has gone down, try heat therapy:

• Heat therapy: Helps relax stiff muscles and boosts blood flow to promote healing.

• Use a warm compress or heating pad on the affected area to prepare your shoulder for rehab exercises.

• This is great for soothing the muscles and getting them ready for recovery.

These simple methods can be an effective way to manage pain while maintaining shoulder health.

Gentle stretching exercises for shoulder relief.

Gentle stretching is an effective, non-invasive way to ease shoulder pain caused by bench pressing. These stretches help reduce tissue stress and promote healing. Here's how they can help:

• Target the shoulder muscles: Stretching these muscles helps restore flexibility and reduce tension.

• Personalised stretches: Physiotherapists in Liverpool create stretches just for you. They consider your medical history and unique needs.

• Prevention: Stretching regularly can lower your chances of future shoulder pain. It may also help you avoid more serious treatments.

Adding these stretches to your routine helps your shoulders stay healthy. It also strengthens the area to stop future pain.

Over-the-Counter pain management for relief.

Many people in Liverpool use over-the-counter pain relief to quickly ease tendon and joint pain.

• NSAIDs (Nonsteroidal Anti-Inflammatory Drugs) help reduce shoulder inflammation and offer short-term pain relief.

• Topical analgesics: Creams or gels with ingredients like menthol or capsaicin can be applied directly to the painful area.

  • These products promote blood flow, reduce muscle tension, and distract from the pain, speeding up recovery.

These treatments provide quick relief. Meanwhile, you can concentrate on long-term solutions, such as stretching and rehab exercises.

When to Rest vs. Stay Active.

It can be hard to balance rest and activity during shoulder pain recovery. This is especially true for sprains, weakness, or strain. Here’s what to keep in mind:

• Rest when pain is acute: give your body time to heal without adding more stress.

• Avoid complete inactivity: resting too much can lead to stiffness and more weakness. Gentle movement helps keep your joints mobile and muscles strong.

However, staying active can be beneficial, but approach it with caution.

• Low-impact activities, such as walking or cycling, help recovery without making the injury worse.

• Listen to your body: Don’t push through pain. If it hurts, ease off and rest.

• For pregnancy or neurological issues, customised exercises can boost circulation and muscle tone. They support healing without putting strain on the joint.

Seeking expert physio in Liverpool.

If you have shoulder pain, seeing a physiotherapist in Liverpool can help you understand and manage it. A physio can:

• Assess your condition: identify the cause of the pain and any nerve involvement.

• Tailored recovery plan: Your physio will make a recovery plan just for you. This applies if you have neck pain, shoulder issues, or other discomfort.

If you don’t know what you’re doing and need help then come and see us at FM Physio in Liverpool> We’re in the city centre, right in the heart of the baltic triangle.

Check out our service offerings HERE.

Benefits of professional assessment.

A Liverpool physiotherapist can assess you to find muscle imbalances. These imbalances might be causing your shoulder pain when you bench press. These imbalances can lead to problems like:

• Prolapse or worsening of arthritis in the shoulder joint.

• Pain or strain from rotator cuff injuries.

A thorough assessment allows the physio to:

• Recommend targeted exercises to stretch and strengthen the right areas.

• Help you correct imbalances, relieve pain, and prevent future injuries.

A professional assessment gives you a tailored treatment plan. This plan targets the root cause of your shoulder pain, helping you recover better.

Choosing the right Physiotherapist in Liverpool.

Finding the right physiotherapist is crucial for shoulder pain recovery. Here’s what to look for:

• A good physiotherapist takes a comprehensive approach. They examine the shoulder and nearby areas, like the neck, pelvis, and arm. This helps them find sources of referred pain.

• Look for a physio who knows sports injuries well. They should have experience treating issues, especially with the shoulder, arm, and hamstrings.

• Tailored treatment plans: A good physio will make a personalized plan just for you. It will include exercises and stretches that suit your condition.

Picking the right physiotherapist boosts your chances for a good recovery and lasting shoulder health.

What to expect during your first visit.

When you visit a physiotherapy clinic in Liverpool for the first time, expect a complete check-up of your shoulder pain. This will focus on how it relates to your bench press routine. Here’s what will happen:

• Medical history review: The physiotherapist will ask about your medical history. This includes any medication or pain relief you’re using. This helps them understand your condition fully.

• Assessment of mobility and strength: They will check how well your shoulder, elbow, and maybe your Achilles tendon move. They will also assess their strength. This helps find any related problems.

After the assessment, the physiotherapist will:

• Provide actionable insights on how to manage pain and prevent future injuries.

• Outline the next steps in your recovery, ensuring you leave with a clear plan for returning to pain-free lifting.

  Manual therapy techniques used by Physios.

  In Liverpool, physiotherapists use specific manual therapy techniques to treat shoulder pain. These include:

  • Joint mobilisations: This technique helps shoulder movement. It gently moves the joint to ease stiffness and pain.

  • Soft tissue manipulation targets the shoulder joint and nearby muscles. It helps relieve tension and restore function.

  • Muscle stimulation: Low-frequency electrical currents stimulate muscles. This helps heal and reduce pain.

  • Acupuncture: Thin needles go into specific points. They help relieve pain, reduce inflammation, and support muscle recovery.

  These hands-on techniques are essential for healing at the root of the problem, helping you get back to training without pain.

  Rehabilitation exercises for shoulder strength.

  Building shoulder strength is key to overcoming pain from bench pressing. In Liverpool, physiotherapists create customised exercises to:

  • Strengthen rotator cuff muscles and improve shoulder stability.

  • Restore full range of motion and protect the joint from future injuries.

  • Focus on controlled movements and proper form for greatest benefit.

  Doing these exercises regularly will boost shoulder function. You'll also be able to lift without pain.

Preventing future shoulder pain.

To avoid shoulder pain, it's crucial for anyone who wants to bench press comfortably.

Lifters can keep good form and lower their injury risk by following tips from physiotherapy experts.

Regular shoulder exercises from Liverpool physio experts can strengthen and protect your joint.

Regular check-ups let you tweak your fitness routine. This helps keep your shoulder strong and pain-free. Building a sustainable fitness plan is the key to maintaining long-term shoulder health.

• Follow physiotherapy advice for proper form and injury prevention

• Incorporate regular shoulder health exercises to strengthen and protect the joint

• Schedule regular check-ups to adjust your fitness routine as needed

• Build a sustainable fitness plan to ensure long-term shoulder health

Incorporating physiotherapy advice into workouts.

In Liverpool, you can prevent shoulder pain when bench pressing. Just add physiotherapy tips to your workouts.

Physiotherapists can help you with the best shoulder stabilisation techniques. This guidance keeps your joints healthy. Follow these tips to boost your performance and lower your injury risk.

• Add physiotherapy advice for proper form and shoulder stabilisation

• Prevent muscle imbalances and weaknesses that could cause shoulder pain

• Use expert tips like adjusting grip width or adding warm-up exercises for protection

• Ensure workouts contribute to long-term shoulder health

Ongoing exercises for shoulder health.

Regular shoulder exercises are key to avoiding pain later on. This is especially true for bench press fans in Liverpool.

Physiotherapists recommend shoulder stabilisation routines that target the rotator cuff and scapular muscles.

These exercises keep joints moving well and lower the risk of pain.

• Perform shoulder stabilisation exercises targeting rotator cuff and scapular muscles

• Incorporate mobility drills to enhance range of motion and strengthen the joint

• Regular exercises improve shoulder flexibility and resilience for bench pressing

Importance of regular check-ups.

Regular check-ups with a physiotherapist are a vital part of preventing shoulder pain. These sessions let physiotherapy experts in Liverpool check your shoulder health. They can find any problems before they get worse.

Regular assessments keep your training matched to your shoulder's abilities. This helps you avoid injuries.

• Schedule regular check-ups to monitor shoulder health and prevent potential issues

• Receive personalised advice to optimise bench press form and shoulder stability

• Use check-ups to refine technique and ensure you stay on track with your training

Building a sustainable fitness routine.

A good fitness routine helps regular bench pressers in Liverpool avoid shoulder pain.

A balanced routine helps keep your shoulder joint strong and healthy. Include rest, good nutrition, and training for strength, flexibility, and cardio.

• Create a balanced fitness routine that includes rest, nutrition, and varied exercises

• Incorporate scapular stability and rotator cuff strengthening exercises for joint protection

• Gradually increase intensity and focus on warm-up and cool-downs for shoulder health

• Ensure consistency for long-term shoulder health and pain-free lifting

Success story: John’s journey to a pain-free bench press.

John, a regular lifter in Liverpool, had shoulder pain while bench pressing for months.

After getting physiotherapy, he got a personalised treatment plan. It focused on strengthening his rotator cuff and improving shoulder mobility.

John overcame his discomfort with manual therapy, joint mobilisations, and targeted rehab exercises.

• John’s treatment plan focused on rotator cuff strength and improving mobility

• Physiotherapy techniques like manual therapy and joint mobilisations helped reduce pain

• Ongoing check-ups and personalised advice helped him return to lifting pain-free

• John now follows a sustainable fitness routine to keep shoulder pain at bay

Conclusion.

Managing shoulder pain while bench pressing is key for lifters. Liverpool physiotherapy care offers the expert help you need.

Get tips on technique, personalised exercises, and regular check-ups. This way, you can prevent injury and boost your shoulder health.

Expert physiotherapy advice can enhance your workout performance and protect your shoulder joints.

With this proactive approach, you’ll be on your way to a pain-free and sustainable lifting journey.

• Expert physiotherapy care helps manage shoulder pain and prevent future injuries

• Personalised treatment plans address your specific needs and ensure effective recovery

• Regular check-ups and ongoing advice keep shoulder health on track for pain-free lifting

I hope you found this informative.

If you struggle with this come and see us at FM Physio in Liverpool.

Much Love,

The FM Physio Team.

P.S. You can book an appointment here.