Why Your Bench Press Is Hurting Your Shoulders (And the Fix)
Published by Franklin Lakes Chiropractic and Sports Medicine | Franklin Lakes, NJ | 201-891-6065 | www.franklinlakeschiro.com
The bench press is one of the most popular exercises in the gym, and one of the most common sources of shoulder pain that lands people in our office at Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes, NJ. The good news is that bench-related shoulder problems are almost always fixable and often don't require stopping pressing entirely.
The Most Common Bench Press Shoulder Problems
- Anterior shoulder pain from pectoral tightness and forward shoulder posture
- AC joint pain from excessive range of motion at the bottom of the press
- Rotator cuff irritation from improper scapular mechanics
- Bicipital tendinitis from unstable shoulder position under load
The Root Cause: Anterior Dominance
Heavy benching without adequate posterior chain work creates a predictable imbalance: tight pecs and front deltoids pulling the humeral head forward in the socket, weak external rotators and rhomboids allowing the shoulder blade to wing, and reduced thoracic extension that forces the shoulder into a compromised position. The shoulder doesn't like being pressed from that position.
Technical Fixes That Help
- Retract and depress the shoulder blades before every rep
- Maintain a slight arch in the upper back; do not flatten the thoracic spine
- Use a grip width that keeps the forearms perpendicular to the floor
- Control the descent — don't let the bar bounce off the chest
- Consider a slight decline or neutral grip variation if standard flat bench is consistently painful
The Thoracic Spine Connection
This bears repeating: thoracic spine extension directly influences shoulder mechanics. A rounded upper back during pressing is a shoulder injury in progress. We address thoracic mobility in virtually every lifter with shoulder issues.
📍 Ready to Feel Better? Call Us Today!
If you're dealing with running-related pain or want to stay injury-free, the team at Franklin Lakes Chiropractic and Sports Medicine in Franklin Lakes, NJ is here to help. We specialize in sports chiropractic care for runners of all levels.
📞 Call us: 201-891-6065
🌐 Visit: www.franklinlakeschiro.com
