7 Proven Exercises For Shoulder Pain After Bench Press
The Bench press exercise is a cornerstone exercise in many strength training routines and one of the most frequently practiced movements in the fitness industry.
But high-frequency training of the bench press can sometimes lead to an unwelcome side effect: shoulder pain in the front of the shoulder. Whether you’re a seasoned lifter or just starting your fitness journey, experiencing discomfort in your shoulders after bench pressing can be frustrating and potentially harmful to your progress.
The good news is that with the right approach and targeted exercises, you can significantly reduce the risk of shoulder pain and continue to build your pressing strength safely.
In this article, we’ll explore seven effective exercises designed to prevent shoulder pain after bench press. These movements focus on strengthening the supporting muscles around your shoulder joint, improving flexibility, and enhancing overall shoulder health.
By incorporating these exercises into your routine, you’ll not only reduce your risk of shoulder injury and pain but also potentially improve your bench press performance. Let’s dive into these game-changing exercises that will help keep your shoulders healthy and your bench press strong.
Get the FREE Bulletproof Training Program sent to your inbox every Monday. (GET ACCESS HERE)
How Do You Fix Shoulder Pain After Bench Press?
The first step to preventing shoulder pain after the barbell bench press is learning the correct technique, such as grip width, scapular engagement, and arm angle, to avoid excessive strain on the joints and muscles.
But the next step is to fortify your shoulders with accessory exercises like these and make them a part of our workout program ASAP.
Doing so will keep your shoulders feeling good and increase how much weight you can lift in the bench press movement.
1. Band Pull-Aparts
Band pull-aparts are an excellent exercise for improving shoulder health and preventing pain associated with bench pressing. This simple yet effective movement targets the posterior deltoids, rhomboids, and external rotators of the shoulder, which are often neglected in chest-focused workouts.
How to Perform
To perform band pull-aparts, start by standing with your feet shoulder-width apart and holding a resistance band at chest height with your arms extended in front of you.
Keeping your arms straight, pull the band apart by squeezing your shoulder blades together. Focus on initiating the movement from your mid-back rather than your arms. Slowly return to the starting position, maintaining tension in the band throughout the movement.
Ensure that you maintain a neutral spine and avoid shrugging your shoulders during the exercise.
Watch a demo video (LINK)
Benefits for Shoulder Health
Band pull-aparts offer numerous benefits for shoulder health, particularly in the context of bench pressing. Firstly, they strengthen the posterior shoulder muscles, helping to balance out the anterior deltoid activation from bench pressing.
This improved muscle balance reduces the risk of shoulder impingement and promotes better overall shoulder function. Secondly, the exercise enhances scapular stability, which is crucial for maintaining proper shoulder positioning during bench presses.
Lastly, band pull-aparts improve shoulder mobility and posture, counteracting the forward shoulder roll that can develop from excessive pressing movements.
2. Face-Pulls
Face-pulls are a highly effective exercise for maintaining shoulder health and preventing pain associated with bench pressing. This movement targets the often-neglected posterior deltoids, upper trapezius, and external rotators of the shoulder, providing a perfect complement to pressing exercises.
How to Perform
To perform face-pulls, start by attaching a rope attachment to a cable machine set at upper chest height. Grasp the rope with both hands, palms facing each other. Step back to create tension in the cable, and assume an athletic stance with a slight forward lean.
Pull the rope towards your face, aiming for your forehead or slightly higher. As you pull, externally rotate your shoulders so that at the end of the movement, your upper arms are parallel to the ground and your elbows are pointing outward.
Squeeze your shoulder blades together at the peak of the movement, then slowly return to the starting position.
Watch a demo video (LINK)
Benefits for Shoulder Health
Face-pulls offer numerous benefits for shoulder health, particularly for those who frequently engage in bench pressing. They strengthen the rotator cuff muscles, crucial for maintaining shoulder stability during pressing movements.
This exercise also improves posture by strengthening the upper back muscles, counteracting the forward shoulder posture often associated with excessive bench pressing. Face-pulls enhance scapular stability, promoting better shoulder blade positioning during bench presses.
Additionally, they help balance the anterior and posterior shoulder muscles, reducing the risk of impingement and other shoulder issues. Regular performance of face-pulls can also improve overall shoulder range of motion, contributing to better bench press form.
3. Scapular Wall Slides
Scapular wall slides are an excellent exercise for improving shoulder mobility and stability, particularly beneficial for those who regularly perform bench presses. This exercise focuses on enhancing scapular control and strengthening the muscles that support proper shoulder function.
How to Perform
To perform scapular wall slides, start by standing with your back against a wall, feet about 6 inches away from the base. Press your lower back, upper back, and head against the wall. Bend your elbows to 90 degrees and raise your arms to shoulder height, keeping them in contact with the wall.
This is your starting position. Slowly slide your arms up the wall, extending them overhead as far as comfortable while maintaining contact with the wall. As you raise your arms, focus on squeezing your shoulder blades down and together.
Pause briefly at the top, then slowly lower your arms back to the starting position. Throughout the movement, strive to keep your lower back, elbows, and wrists in contact with the wall.
Watch a demo video (LINK)
Benefits for Shoulder Health
Scapular wall slides offer numerous benefits for shoulder health, especially in the context of bench pressing. First, they improve scapular mobility and control, which is crucial for maintaining proper shoulder positioning during bench presses.
This enhanced scapular function can help prevent shoulder impingement and reduce the risk of rotator cuff injuries. Secondly, wall slides strengthen the serratus anterior and lower trapezius muscles, key players in stabilizing the shoulder blade.
This increased stability translates to better performance and reduced injury risk during bench pressing. Additionally, this exercise helps correct posture by combating the rounded shoulder position often seen in individuals who frequently bench press.
By promoting proper shoulder alignment and movement patterns, scapular wall slides contribute to overall shoulder health and can alleviate existing shoulder discomfort.
4. Elbow On Knee DB External Rotation
Elbow on knee dumbbell external rotation is a targeted exercise that specifically strengthens the external rotators of the shoulder, which are crucial for maintaining shoulder health, especially for those who regularly perform bench presses.
How to Perform
To perform this exercise, start by sitting on a bench or chair with your feet flat on the ground. Hold a light dumbbell in one hand and place the elbow of that arm on the inside of your knee, creating a 90-degree angle at the elbow.
Your forearm should be pointing towards the ground, with your palm facing inward towards your body. This is your starting position. Keeping your upper arm stationary against your leg, slowly rotate your forearm upward and outward, lifting the dumbbell.
The movement should occur only at the shoulder joint. Rotate as far as you comfortably can without letting your elbow leave your knee. Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position. Throughout the exercise, focus on maintaining control and avoid using momentum to lift the weight.
Watch a demo video (LINK)
Benefits for Shoulder Health
Elbow on knee DB external rotation offers several key benefits for shoulder health, particularly in relation to bench pressing. This exercise specifically targets the infraspinatus and teres minor muscles, which are crucial components of the rotator cuff.
Strengthening these muscles helps stabilize the shoulder joint during bench pressing, reducing the risk of injury. By enhancing the strength of the external rotators, this exercise contributes to better overall shoulder stability, which is essential for maintaining proper form during bench presses.
Bench pressing primarily works the internal rotators of the shoulder, so this exercise helps balance that by strengthening the external rotators, reducing the risk of muscular imbalances that can lead to shoulder pain or injury. (1)
Strong external rotators can help prevent common shoulder injuries associated with bench pressing, such as impingement syndrome or rotator cuff tears. Additionally, improved rotator cuff strength can lead to better control and potentially increased performance in bench pressing and other pressing exercises.
5. Banded OH Shoulder Distraction
Banded overhead shoulder distraction is a valuable exercise for improving shoulder mobility and reducing tension in the joint, particularly beneficial for individuals who regularly engage in bench pressing or other shoulder-intensive activities.
How to Perform
To perform banded overhead shoulder distraction, start by securing a resistance band to a sturdy anchor point above your head, such as a pull-up bar or squat rack. Grasp the band with one hand and step back to create tension.
Stand with your feet shoulder-width apart and the arm holding the band straight up overhead. Keeping your arm extended, slowly lean away from the anchor point, allowing the band to pull your arm behind your head.
You should feel a gentle stretch in your shoulder and upper arm. Hold this position for 20-30 seconds, focusing on deep, controlled breathing. To increase the stretch, you can slightly bend your knees and sink lower, or take a small step away from the anchor point. After holding the stretch, slowly return to the starting position and repeat on the other arm.
Watch a demo video (LINK)
Benefits for Shoulder Health
Banded overhead shoulder distraction offers numerous benefits for shoulder health, especially in the context of bench pressing. This exercise helps to decompress the shoulder joint, creating space between the humeral head and the acromion.
This decompression can alleviate pressure on the rotator cuff tendons and bursa, potentially reducing the risk of impingement syndrome commonly associated with frequent bench pressing.
The stretching aspect of this exercise also helps to improve overall shoulder mobility, which is crucial for maintaining proper form during bench presses and other upper body exercises. By increasing flexibility in the shoulder capsule and surrounding muscles, it can help correct imbalances and postural issues that may arise from repetitive pressing movements.
Additionally, this exercise promotes better blood flow to the shoulder area, which can aid in recovery and reduce muscle soreness after intense workouts.
6. Incline Y Raises
Incline Y raises are an excellent exercise for strengthening the shoulders and upper back, particularly beneficial for individuals looking to prevent shoulder pain associated with bench pressing.
How to Perform
To perform incline Y raises, start by setting an adjustable bench to a 30-45 degree incline. Lie face down on the bench with your chest and stomach supported, allowing your arms to hang freely towards the floor.
Hold a light dumbbell in each hand with your palms facing each other. Keeping your core engaged and your head in a neutral position, raise your arms out to the sides and up, forming a “Y” shape with your body. As you lift, focus on squeezing your shoulder blades together and down.
Raise your arms until they’re in line with your body or slightly higher, pause briefly at the top of the movement, then slowly lower the weights back to the starting position. Throughout the exercise, maintain a slight bend in your elbows to avoid overextension.
Watch a demo video (LINK)
Benefits for Shoulder Health
Incline Y raises offer numerous benefits for shoulder health, especially in the context of bench pressing. This exercise targets the often-neglected lower and middle trapezius muscles, as well as the posterior deltoids and rhomboid.
Strengthening these muscle groups helps create better balance around the shoulder joint, which is crucial for preventing the forward shoulder posture often associated with excessive bench pressing.
By improving scapular stability and strength, incline Y raises contribute to better overall shoulder function and posture. This enhanced stability can lead to improved performance in bench pressing and reduced risk of shoulder impingement or other related injuries.
Additionally, this exercise helps activate and strengthen the rotator cuff muscles, particularly the supraspinatus, which plays a vital role in shoulder health and stability during pressing movements.
7. Push-Up Plus
The Push-Up Plus, also known as the Serratus Punch, is a highly effective exercise for strengthening the serratus anterior muscle, which plays a crucial role in shoulder health and stability, particularly for those who regularly engage in bench pressing.
How to Perform
To perform the Push-Up Plus, begin in a standard push-up position with your hands slightly wider than shoulder-width apart, feet together or slightly apart, and your body forming a straight line from head to heels.
Lower your body as you would in a regular push-up, keeping your core tight and your elbows close to your body. As you push back up to the starting position, don’t stop when your arms are fully extended.
Instead, continue to push your upper back towards the ceiling, allowing your shoulder blades to spread apart. This additional movement is the “plus” part of the exercise, where you’re actively protracted your shoulder blades. Hold this position briefly, feeling the engagement in the muscles between your shoulder blades and the front of your chest.
Then, slowly lower back down to the starting push-up position, allowing your shoulder blades to come back together. This completes one repetition.
Watch a demo video (LINK)
Benefits for Shoulder Health
The Push-Up Plus offers significant benefits for shoulder health, particularly in relation to bench pressing. This exercise primarily targets the serratus anterior, a muscle that plays a vital role in scapular stability and upward rotation of the shoulder blade.
Strengthening this muscle helps maintain proper shoulder positioning during bench presses, reducing the risk of impingement and other shoulder injuries. The exercise also engages the pectoralis major and triceps, muscles heavily used in bench pressing, but in a way that promotes balanced strength development.
By improving scapular control and stability, the Push-Up Plus can enhance overall shoulder function, leading to better performance and reduced injury risk during pressing movements. (1)
Additionally, this exercise helps correct and prevent forward shoulder posture, a common issue among frequent bench pressers, by promoting proper scapular positioning and strengthening the muscles that support good upper body posture.
Understanding Your Shoulder Pain After Bench Press
Common Causes of Shoulder Pain
Shoulder pain after bench press is a prevalent issue among weightlifters and fitness enthusiasts. The primary culprits often include previous injury, restricted mobility, rotator cuff weakness, and scapular dysfunction. (1)
When performing bench presses, many individuals unknowingly place excessive stress on the AC joint (acromioclavicular joint), anterior deltoids and rotator cuff muscles, leading to inflammation and potential impingement.
Additionally, a lack of warm-up or inadequate mobility in the shoulder joint can contribute to discomfort and injury over time. (1)
Anatomy of the Shoulder and Bench Press Mechanics
The shoulder also referred to as the glenohumeral joint, is a complex joint involving the interaction of multiple muscles, tendons, and bones. During a bench press, the primary movers are the pectoralis major, anterior deltoids, and triceps.
However, the rotator cuff muscles play a crucial stabilizing role. Understanding the biomechanics of the bench press is essential; as the barbell descends, the shoulder blades must retract and depress to maintain proper positioning in the bottom of the bench press.
Failure to engage these scapular stabilizers can lead to improper form, shoulder impingement, and pain.
Importance of Prevention Over Treatment
Preventing shoulder pain is far more effective than treating it after the fact. By implementing proper techniques and supplementary exercises, lifters can maintain healthy shoulders and continue to progress in their bench press performance.
Prevention not only helps avoid acute injuries but also mitigates the risk of chronic conditions such as rotator cuff tendinopathy or labral tears. Moreover, a proactive approach to shoulder health can enhance overall upper body strength and stability, benefiting various aspects of one’s fitness regimen.
Implementing These Exercises in Your Routine
Incorporating these shoulder health exercises into your workout routine is crucial for preventing bench press shoulder pain. There are several effective ways to integrate them, each offering unique benefits depending on your schedule, goals, and training style.
Before Bench Pressing as a rEMOM (Rehab Every Minute on the Minute)
Performing these exercises as a rEMOM before your main workout serves as an excellent warm-up and injury prevention strategy. In this approach, you would perform one of the exercises at the start of each minute for a set duration, typically 10-15 minutes. (1)
For example, you might do 10 band pull-aparts in the first minute, 10 face-pulls in the second minute, and so on. This method ensures that you’re activating and preparing the shoulder muscles for the upcoming workout while also improving mobility and stability.
The rEMOM format keeps you moving consistently, gradually increasing blood flow and body temperature, which is ideal for priming your shoulders for bench pressing.
As Accessory Work After Your Bench Pressing
Incorporating these exercises as accessory work after your main bench pressing session can be highly beneficial for shoulder health. In this scenario, you would complete your primary bench press sets and then move on to 2-3 of these shoulder exercises.
This approach allows you to focus on strengthening and stabilizing the shoulder complex when the primary movers are already fatigued. It helps reinforce proper movement patterns and targets often-neglected muscles that support healthy shoulder function.
Additionally, performing these exercises post-bench press can serve as a form of active recovery, promoting blood flow to the area and potentially reducing post-workout soreness.
Paired with Your Bench Press as a Super-Set
Superset training, where you pair bench pressing with one of these shoulder health exercises, can be an efficient and effective approach. For example, you might perform a set of bench presses followed immediately by a set of face-pulls or scapular wall slides.
This method ensures that you’re balancing the pressing movement with exercises that promote shoulder stability and posterior chain strength. It can help maintain shoulder health while also increasing workout density and promoting muscular endurance.
However, be mindful of fatigue levels when using this method, as it may impact your performance on the bench press if not programmed carefully.
On Active Recovery Days
Dedicating specific days to these shoulder health exercises as a form of active recovery can be highly beneficial, especially for those who bench press frequently. On these days, you would focus solely on performing a combination of these exercises, perhaps in a circuit format.
This approach allows for more concentrated work on shoulder health without the fatigue of heavy lifting. It promotes blood flow, enhances recovery, and reinforces proper movement patterns without adding significant stress to the body. (2)
These active recovery sessions can be particularly useful between heavy bench pressing days, helping to maintain shoulder health and potentially improving your performance in subsequent workouts.
Final Thoughts On Preventing Shoulder Pain After Bench Press
Incorporating these seven exercises into your training regimen can make a significant difference in preventing shoulder pain after bench press. By strengthening the supporting muscles, improving flexibility, and enhancing overall shoulder health, you’re not just avoiding pain – you’re setting yourself up for better performance and decreasing the likelihood of future injuries. (3)
Remember, consistency is key. Make these exercises a regular part of your routine, whether as part of your warm-up, cool-down, or as standalone sessions. Listen to your body and progress gradually, especially if you’re recovering from existing shoulder issues.
While these exercises are powerful tools for prevention, it’s important to maintain proper form in your bench press and all other exercises. If you continue to experience shoulder pain, consider consulting with a fitness professional or physiotherapist for personalized advice.
By taking proactive steps to protect your shoulders, you’re investing in your long-term fitness success. Strong, healthy shoulders will not only support your bench press but will contribute to overall upper body strength and functionality. So, start incorporating these exercises today, and enjoy pain-free, powerful pressing for years to come!
If you found this post helpful, consider subscribing to the free Bulletproof Training Program Newsletter to elevate your performance entirely for free. As a newsletter subscriber, you’ll get free weekly training and deep dives on training concepts like this, designed to help you train smarter and reach your goals faster.
Stay informed, stay motivated, and keep pushing your limits with expert insights delivered right to your inbox.
Subscribe free here (LINK)
References:
1. Tooth, C., Gofflot, A., Schwartz, C., Croisier, J. L., Beaudart, C., Bruyère, O., & Forthomme, B. (2020). Risk Factors of Overuse Shoulder Injuries in Overhead Athletes: A Systematic Review. Sports health, 12(5), 478–487. https://doi.org/10.1177/1941738120931764
2. Parks, J. C., Marshall, E. M., Humm, S. M., Erb, E. K., & Kingsley, J. D. (2022). Effects of a Cool-Down after Supramaximal Interval Exercise on Autonomic Modulation. International journal of environmental research and public health, 19(9), 5407. https://doi.org/10.3390/ijerph19095407
3. Yoma, M., Herrington, L., & Mackenzie, T. A. (2022). The Effect of Exercise Therapy Interventions on Shoulder Pain and Musculoskeletal Risk Factors for Shoulder Pain in Competitive Swimmers: A Scoping Review. Journal of sport rehabilitation, 31(5), 617–628. https://doi.org/10.1123/jsr.2021-0403
