Shoulder Pain When Benching or Overhead Pressing: 5 Common Causes and What to Do About It
- Dr. Joshua Konu
- Feb 15
- 2 min read
Serving Edmonton patients at Invicta Performance.
If your shoulder hurts when you bench or press overhead, you don’t need to stop training. You need a clear plan. Most gym related shoulder pain is not random. It’s usually an overload problem, a technique problem, or a control problem that shows up under fatigue.
At Invicta Performance, we see this all the time. Our job is to identify the real driver, calm the irritation, and rebuild capacity so you can press confidently again with less flare ups.
1) Rotator cuff overload
Your rotator cuff stabilizes the shoulder during pressing. If it is underprepared for the load or volume, it gets irritated.Common signs include pain on the outside of the shoulder or upper arm and soreness that lingers after training.
What helps:
Reduce load or volume short term
Strengthen the cuff in the angles that trigger symptoms
Progress pressing tolerance in a structured way
2) Poor scapular control
If the shoulder blade is not moving and stabilizing well, the shoulder joint takes the hit.This often feels like a pinchy front shoulder pain or unstable overhead pressing.
What helps:
Serratus and lower trap progressions
Technique cues that stick under load
Gradual return to overhead work
3) AC joint irritation
Top of shoulder pain can be the AC joint, especially with deep benching, dips, and close grip pressing.
What helps:
Adjust depth temporarily
Swap to variations like floor press or neutral grip
Build strength while irritation settles
4) Biceps tendon irritation
Front shoulder pain with pressing and painful clicking can involve the long head of the biceps tendon.
What helps:
Reduce aggravating angles temporarily
Improve shoulder and upper back mechanics
Restore strength through the sensitive range
5) Technique and programming errors
Sometimes the shoulder is not the problem. The plan is.Common culprits include too much pressing volume, too many sets to failure, and losing position as fatigue builds.
What helps:
Better weekly balance between pressing and pulling
Cleaner bar path and elbow position
A plan that builds volume without spikes
How Invicta Performance helps
If you want this solved properly, you need an assessment that connects the symptoms to your training. Our team can guide you to the right care pathway with Physiotherapy Edmonton and Chiropractic Edmonton working together so you are not guessing.
FAQ
How do I know if it is safe to keep lifting? If pain stays mild, does not worsen set to set, and settles within 24 to 72 hours, you can usually keep training with modifications.
Why does it hurt more the day after? That is often tissue sensitivity and load intolerance. It usually improves with smarter volume, better control, and progressive strengthening.
Do I need an MRI? Not always. Most pressing related shoulder pain can be managed without imaging when the exam points to overload patterns.
What should I avoid right now? Avoid the exact range or variation that reliably spikes pain, especially deep dips or deep bench depth if top shoulder pain is the issue.
Can physio and chiro be combined? Yes. Chiro can help restore motion and reduce irritation, while physio rebuilds strength and pressing tolerance.
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