Why Do My Shoulders Hurt When I Bench Press? The 5 Common Causes

Your Shoulders Aren't the Problem. Your Form Is.

If you feel a sharp, pinching pain in the front of your shoulder every time you bench press, you're not alone. It's one of the most common complaints in the gym. Many lifters conclude they just have “bad shoulders” and give up on the king of upper body exercises. The truth is, your shoulders are rarely the root cause. The pain is a symptom of a handful of common, and completely fixable, technique flaws.

The most frequent mistake is flaring your elbows out to 90 degrees, but it's often compounded by other errors like an unstable setup, the wrong grip, a flawed bar path, and poor mobility. Ignoring these issues doesn't just stall your progress; it grinds away at your shoulder joint with every single rep, leading to chronic inflammation and injury.

This guide will break down the 5 most common causes of bench press shoulder pain. More importantly, it will provide a step-by-step protocol to rebuild your bench press from the ground up, allowing you to train hard and build a bigger chest without pain.

The 5 Common Culprits Behind Bench Press Shoulder Pain

Let's diagnose the specific reasons your shoulders are hurting. It's likely a combination of these five factors.

Cause 1: Elbows Flared to 90 Degrees

This is the number one offender. When your elbows flare directly out to the sides, creating a 90-degree angle with your torso, you are placing the shoulder joint in its most vulnerable position. This causes a phenomenon called shoulder impingement, where the tendons of your rotator cuff get pinched between the bones of your shoulder. Every rep creates friction and inflammation, resulting in that sharp pain.

The Fix: Tuck your elbows to a 45-60 degree angle. This small adjustment shifts the stress from the delicate shoulder joint to the powerful muscles of the chest, shoulders, and triceps. It creates space within the joint, allowing for a smooth, pain-free range of motion.

Cause 2: No Scapular Retraction (An Unstable Base)

Your shoulder blades (scapulae) are the foundation for your press. If you lie flat on the bench with your shoulders loose, the entire weight is being pressed on two small, unstable ball-and-socket joints. This is a recipe for disaster.

The Fix: Before you even unrack the bar, you must actively retract and depress your scapulae. Think of squeezing your shoulder blades together and pulling them down towards your back pockets. This creates a solid, stable “shelf” for your upper back. This position protects the shoulder joint and allows for maximum force transfer from your chest.

Cause 3: Incorrect Grip Width

A grip that is too wide is a direct cause of elbow flare. It forces your shoulders into excessive external rotation and makes it nearly impossible to tuck your elbows properly. Conversely, a grip that is too narrow turns the lift into a triceps-dominant movement and can still place stress on the front of the shoulder.

The Fix: Your ideal grip width is one that allows your forearms to be perfectly vertical at the bottom of the lift when the bar is on your chest. For most people, this is about 1.5 times their shoulder width. Start there and adjust slightly until you find the position that feels strongest and most stable.

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Cause 4: A Flawed Bar Path

Many beginners press the bar in a straight vertical line up and down. This is often called a “guillotine press” for a reason-it puts immense shearing force on the shoulder joint. The natural, and safest, bar path for the bench press is a slight arc.

The Fix: The bar should travel down to your lower chest or sternum. From there, you should press up and slightly back, so the bar finishes directly over your shoulder joints where you started. This J-curve path keeps the bar aligned with your major pressing muscles and protects the shoulder capsule from unnecessary strain.

Cause 5: Poor Thoracic and Shoulder Mobility

You can know all the right cues, but if you lack the physical ability to get into the correct position, your form will break down. The most common limitation is poor thoracic spine (upper back) mobility. If your upper back is rounded and stiff, you cannot properly retract your shoulder blades to create that stable shelf.

The Fix: Incorporate mobility work into your warm-up. Two excellent drills are Cat-Cows (2 sets of 15 reps) to mobilize the entire spine and Thoracic Extensions on a foam roller (2 sets of 10-12 reps) to specifically target the upper back.

The Complete Protocol for a Pain-Free, Powerful Bench Press

Fixing your form requires a systematic approach. You may need to lower the weight by 20-30% for a few weeks to master this new pattern, but you will quickly surpass your old numbers without pain.

Step 1. Warm-Up and Mobilize

Never touch a barbell cold. Spend 5-10 minutes preparing your body.

• Foam Roll Thoracic Spine: 60 seconds.
• Cat-Cow: 2 sets of 15 reps.
• Band Pull-Aparts: 3 sets of 20 reps to activate the upper back muscles responsible for scapular retraction.

Step 2. Master the 5-Point Setup

Your press is won or lost before the bar even moves. Lock in these five points of contact and stability.

1. Feet: Plant your feet firmly on the floor, directly under your knees or slightly behind. Drive them into the ground throughout the lift.
2. Glutes: Keep your glutes on the bench. Squeezing them adds full-body tension.
3. Shoulder Blades: This is critical. Squeeze them together and pull them down hard. Create your shelf.
4. Upper Back: Maintain a slight, natural arch in your lower back, with your upper back driven into the bench.
5. Head: Keep your head on the bench.

Step 3. Execute with Flawless Technique

• Grip and Unrack: Take your optimal grip (forearms vertical at the bottom). Have a spotter help you unrack the weight so you don't lose your tight shoulder position.
• The Descent: Lower the bar under control. Think about “pulling” the bar to your chest with your lats. As you lower it, your elbows should naturally tuck to that 45-60 degree angle. Touch the bar on your sternum.
• The Ascent: Drive your feet into the floor and press the bar explosively up and back towards your shoulders, following that J-curve path. Keep your shoulder blades pinned to the bench.

Tracking all these cues can be a lot to remember. You need to log your weight, sets, reps, and make notes on your form for each session to ensure you're improving. A notebook works, but it's easy to lose. The Mofilo app is a simple shortcut, letting you log workouts and add form notes to each set, so you can see your progress clearly over time.

Frequently Asked Questions

My triceps get really sore with this new form. Is that normal?

Yes, completely normal and a great sign. It means you're now using your triceps as powerful movers in the press, as intended, instead of placing all the load on your shoulder joints.

Should I just use dumbbells instead?

Dumbbells are a fantastic tool for shoulder health as they allow more freedom of movement. However, you shouldn't use them as a crutch to avoid learning proper barbell technique. Incorporate both, but focus on fixing your barbell form.

How do I know if my elbows are at the right angle?

Film a set from the side. At the bottom of the rep, your forearm should be perpendicular to the floor. This is a strong indicator that your wrist and elbow are stacked correctly and you're in a safe position.

What if the pain persists after fixing my form?

If you have diligently practiced proper form with a lighter weight for 3-4 weeks and the sharp pain continues, it's crucial to consult a qualified physical therapist. You may have an underlying injury that form correction alone cannot resolve.

You read this far. You're serious.

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