Experiencing pain in shoulder when benching is a common issue for many gym-goers and athletes. Whether it’s a sharp pain during lifting or lingering discomfort afterward, it often indicates an underlying problem with technique, muscle imbalance, or joint stress. Understanding the cause early can help prevent long-term injury and keep you training safely.
What Causes Shoulder Pain When Benching
Shoulder pain during bench press can come from several factors:
- Poor lifting technique
- Muscle imbalances (weak rotator cuff or scapular muscles)
- Tight chest muscles restricting movement
- Overuse or excessive training load
- Previous shoulder injuries
The shoulder is a highly mobile joint, which makes it more vulnerable to strain if not properly stabilised during lifting.
Common Mistakes During Bench Press
Many cases of pain in shoulder when benching are linked to technique issues:
❌ Incorrect elbow position
Flaring elbows too wide increases stress on the shoulder joint.
❌ Lack of scapular control
Not retracting your shoulder blades reduces stability.
❌ Going too heavy too soon
Excess load without proper control increases injury risk.
❌ Poor grip width
Too wide or too narrow grip can strain the shoulder.
How to Fix Shoulder Pain When Benching
Here are practical ways to reduce pain and improve performance:
✔ Improve your technique
- Keep shoulder blades retracted
- Maintain proper elbow angle (not too flared)
✔ Strengthen supporting muscles
Focus on:
- Rotator cuff
- Upper back muscles
- Scapular stabilisers
✔ Improve mobility
Stretch:
- Chest muscles
- Shoulders
- Thoracic spine
✔ Modify training load
- Reduce weight temporarily
- Focus on controlled movements
When to Seek Physiotherapy
You should consider professional help if:
- Pain persists despite rest
- Pain worsens during exercise
- You feel weakness or instability
- Range of motion is limited
Ignoring shoulder pain can lead to more serious conditions such as tendon injuries or impingement.
How RAS Mobile Physio Perth Can Help
At RAS Mobile Physio Perth, we provide in-home physiotherapy across Perth, helping you recover without needing to travel.
Our approach includes:
- Detailed movement assessment
- Identifying the root cause of shoulder pain
- Personalised rehabilitation programs
- Strength and mobility training
- Injury prevention strategies
We work with clients across Perth, including areas like Thornlie, Canning Vale, and surrounding suburbs.
Frequently Asked Questions
Q1: What is the main cause of shoulder pain when benching?
A: Poor technique and muscle imbalances are the most common causes.
Q2: Should I stop bench pressing if I have shoulder pain?
A: Yes, temporarily reducing or modifying activity is recommended until assessed.
Q3: Can physiotherapy help with gym-related shoulder injuries?
A: Yes, physiotherapy can address both pain and the underlying cause.
Conclusion
Pain in shoulder when benching should not be ignored. With the right technique, strengthening, and professional guidance, most cases can be managed effectively. Early intervention is key to preventing long-term injury and maintaining performance.
Call to Action
If you’re experiencing shoulder pain during workouts, contact RAS Mobile Physio Perth for personalised, in-home physiotherapy services.