Hey Reader,
What would it be if you had to pick the "king of all upper body movements"?
The bench press would have a strong case for the number one spot.
It allows you to overload the horizontal press pattern and increase the load on the upper body significantly, which greatly impacts your strength, power, muscle mass, and bone density.
However, improper form or imbalances around the shoulder can make the bench press tough on the shoulders and lead to pain.
Over the last 10+ years of training the bench press and coaching clients as a Performance Physical Therapist, I've seen how frustrating shoulder pain can be.
These seven simple exercises have helped my clients fortify their shoulders and alleviate pain after bench pressing.
Check them out for yourself.
Deep Dive
7 Exercises To Prevent Shoulder Pain After Bench Press
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
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.
These 7 movements focus on strengthening the supporting muscles around your shoulder joint, improving flexibility, and enhancing overall shoulder health.
1. Band Pull-Aparts
How to Perform:
Stand with feet shoulder-width apart, holding a resistance band at chest height with arms extended. Keep arms straight and pull the band apart by squeezing shoulder blades together. Slowly return to the starting position, maintaining tension throughout.
Benefits:
- Strengthens posterior shoulder muscles
- Improves scapular stability
- Enhances shoulder mobility and posture
Watch a demo video (LINK)
2. Face-Pulls
How to Perform:
Attach a rope to a cable machine at upper chest height. Grasp the rope and step back to create tension.
Pull the rope towards your forehead, externally rotating shoulders so elbows point outward at the end.
Squeeze shoulder blades together, then slowly return to the starting position.
Benefits:
- Strengthens rotator cuff muscles
- Improves posture and scapular stability
- Balances anterior and posterior shoulder muscles
Watch a demo video (LINK)
3. Scapular Wall Slides
How to Perform:
Stand with your back against a wall, feet 6 inches from the base. Press your lower back, upper back, and head against the wall.
Raise arms to shoulder height, with elbows bent 90 degrees.
Slide arms up the wall, extending them overhead while maintaining contact. Focus on squeezing the shoulder blades down and together.
Benefits:
- Improves scapular mobility and control
- Strengthens serratus anterior and lower trapezius
- Corrects posture and shoulder alignment
Watch a demo video (LINK)
4. Elbow On Knee DB External Rotation
How to Perform:
Sit on a bench, holding a light dumbbell.
Place your elbow on the inside of your knee, creating a 90-degree angle. Keeping your upper arm stationary, rotate your forearm upward and outward.
Pause briefly at the top, then slowly lower back to the starting position.
Benefits:
- Targets infraspinatus and teres minor muscles
- Enhances shoulder joint stability
- Balances internal and external rotators
Watch a demo video (LINK)
5. Banded OH Shoulder Distraction
How to Perform:
Secure a resistance band above head height. Grasp the band with one hand and step back to create tension.
With your arm extended overhead, lean away from the anchor point, allowing the band to pull your arm behind your head. Hold for 20-30 seconds, focusing on deep breathing.
Benefits:
- Decompresses the shoulder joint
- Improves shoulder mobility
- Alleviates pressure on rotator cuff tendons
Watch a demo video (LINK)
6. Incline Y Raises
How to Perform:
Set an adjustable bench to a 30-45 degree incline. Lie face down with arms hanging freely.
Hold light dumbbells with palms facing each other. Raise arms out to sides and up, forming a "Y" shape.
Pause briefly at the top, then slowly lower back down.
Benefits:
- Targets lower and middle trapezius muscles
- Improves scapular stability and strength
- Activates and strengthens rotator cuff muscles
Watch a demo video (LINK)
7. Push-Up Plus
How to Perform:
Begin in a standard push-up position. Lower your body as in a regular push-up.
As you push back up, continue past the starting position by pushing your upper back towards the ceiling, spreading your shoulder blades apart.
Hold briefly, then return to the starting push-up position.
Benefits:
- Strengthens serratus anterior muscle
- Enhances scapular stability and control
- Corrects forward shoulder posture
Watch a demo video (LINK)
Understanding Shoulder Pain After Bench Press
Common causes of shoulder pain after bench pressing include improper form, overtraining, and muscle imbalances.
Many CrossFitters unknowingly place excessive stress on the anterior deltoids and rotator cuff muscles, which is related to fault mechanics.
Which can lead to inflammation and potential impingement.
If the joints around the shoulder are not moving adequately, a lack of warm-up or inadequate mobility can also contribute to discomfort.
The shoulder is a complex joint involving multiple muscles, tendons, and bones.
During a bench press, the primary movers are the pectoralis major, anterior deltoids, and triceps, with the rotator cuff muscles playing a crucial stabilizing role.
The shoulder blades must retract and depress as the barbell descends to maintain proper positioning.
Failure to engage these scapular stabilizers can lead to shoulder impingement and pain.
However, by implementing proper techniques and the supplementary exercises listed above, I have seen my clients maintain healthy shoulders and continue to progress in their bench press performance.
Implementing These Exercises in Your Routine
As a rEMOM
Before Bench Pressing as a rEMOM (Rehab Every Minute on the Minute): Perform one exercise at the start of each minute for 10-15 minutes.
This warm-up strategy activates and prepares shoulder muscles while improving mobility and stability.
As Accessory Work Post Bench Press
As Accessory Work After Bench Pressing: Complete 2-3 shoulder exercises after your main bench pressing session.
This approach reinforces proper movement patterns and targets often-neglected muscles supporting healthy shoulder function.
It also can add beneficial volume to your training session to promote increases in strength and muscle mass.
As a Super-Set With Bench Pressing
Paired with Bench Press as a Super-Set: Perform a set of bench presses followed immediately by a shoulder health exercise.
This method balances pressing movements with exercises promoting shoulder stability and posterior chain strength.
It is also perfect for those who want to maximize their time in the gym.
On Active Recovery Days
On Active Recovery Days: Dedicate specific days to these shoulder health exercises, perhaps in a circuit format.
This allows for concentrated work on shoulder health without the fatigue of heavy lifting.
Final Thoughts On Shoulder Pain and Bench Pressing
Incorporating these seven exercises into a training regimen can significantly prevent shoulder pain after bench press.
Doing so will set you up for better performance and longevity in your strength training journey by strengthening supporting muscles, improving flexibility, and enhancing overall shoulder health.
Make these exercises a regular part of your routine, whether in your warm-up, cool-down, or standalone sessions.
Listen to your body and progress gradually, especially if recovering from existing shoulder issues.
While these exercises are powerful preventive tools, it is crucial to maintain proper form in the bench press and all other exercises.
If you continue experiencing shoulder pain, consider consulting a medical professional, such as a physiotherapist, for personalized advice.
By taking proactive steps to protect your shoulders, you're investing in your long-term fitness progress.
Strong, healthy shoulders will not only support your bench press but contribute to overall upper body strength and functionality.
Start incorporating these exercises today and enjoy pain-free, powerful pressing for years to come!
If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!
Read more about how to improve your upper body strength for CrossFit (LINK)
This Week's Training
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Day 1 - 7/8/2024
A) Neutral Grip Pull-Up - 20X1; 4 x 5; rest 2β (build to a tough 5)
B1) Push-Press - 20X1; 3 x 6; rest 1β
B2) Single Arm Kettlebell Row - 20X1; 3 x 8e; rest 1β
B3) Bilateral Band Shoulder External Rotation - 2010; 3 x 15 rest 1β
C) MAP 7 Mixed Aerobic Work
For Time:
1000m Bike Erg
500m Row
400m Run
500m Ski Erg
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This week's Blog Post
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Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Physical Therapist | Remote Fitness Coach
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