Chronic Shoulder Pain and Solutions to Get Around it
- Jake Hicks
- Jul 28
- 6 min read
Chronic shoulder pain is a common challenge for many lifters, especially those who frequently bench press. In this article, I’ll share insights and practical solutions for mitigating shoulder issues that often arise from repetitive movements and or improper technique. Drawing from my own experience and discussions with athletes, I’ll cover key factors such as grip adjustments, exercise variation, rep schemes, and shoulder stabilization strategies that can help you train smarter and get around those annoying discomforts.
Understanding the Root Causes of Shoulder Pain
Shoulder pain attributed to bench pressing isn’t always straightforward. Many people assume the bench press itself is the sole culprit, but the issue often lies in a combination of factors including form, grip width, and the types of exercises performed that might be contributing to the pain that you don't even realize. For instance, shoulder pain can sometimes be due to biceps tendonitis rather than the shoulder joint directly. This occurs because multiple tendons and muscles pass through the same area, and inflammation in any one of these can cause persistent discomfort.
Other common shoulder problems include impingement and AC joint sprains, but biceps tendonitis is surprisingly frequent among lifters. It's important to carefully evaluate your technique and training habits to pinpoint the source of pain.
Key Adjustments to Your Bench Press Technique
One of the first things to look at is your bench press form:
Grip Width: A grip that is too wide can place unnecessary stress on the front of the shoulder. Try narrowing your grip by about three knuckles closer than your usual position rather than going for an extremely close grip.
Elbow Position: Avoid flaring your elbows excessively as this increases shoulder strain.
Bar Placement: Ensure the bar path and placement align with your natural movement to reduce stress on vulnerable areas. Typically if the bar is touching the chest higher towards the neck, that could be putting more strain on the shoulder.
Fat Grips: A trick many don't know about, using fat grips or even a fat bar can help alleviate shoulder pain. Thicker grips distribute forces more evenly and reduce joint stress which could be exactly what you need. Many never think about this but dumbbells are known for having different sized grips. A more fat grip is better for pressing, but a thinner grip is better for pulling.
Scapulae Position: Be sure the shoulder blades are retracted (pulled back toward the spine) and depressed or pulled downward toward the feet. Many people refer to this as "packing the shoulders" to create the stable position you need to press from.
These small technical tweaks can significantly reduce shoulder discomfort during pressing movements.
The Importance of Exercise Variation
Performing the same bench press variation week after week can lead to overuse injuries. I recommend rotating between flat and incline bench and even overhead presses to change the stress on your shoulder joint. For example:
Alternate between flat and incline bench press every other week
Or perform three weeks of flat bench followed by three weeks of incline
Or alter between volume and intensity, one day being higher total reps and the other much lower total reps.
This principle applies broadly: I've seen this in PT clinics. Receptionists who open and close that window over and over for years end up needing shoulder surgery. Repetitive motions, even small ones like opening and closing a glass window repeatedly at work, can cause wear and tear over time. Applying this to your training, varying your exercises helps avoid constant strain on the same tissues. I also believe training overhead will improve your mid trap strength which is key for shoulder health.
Reevaluating Reps and Set Duration
Long, high-rep sets tend to increase cumulative wear on joints and tendons. Since switching to low-rep sets with heavier weights, I’ve personally experienced far fewer chronic injuries in my shoulders and elbows. I believe this is because I removed "empty reps" or junk volume. I'm a bow hunter, and one thing I know is you never dry fire your bow it's bad for the limbs. I love metaphors and analogies and it just seems relevant in this context.
Here’s what I recommend:
Keep sets in the moderate to low rep range, around 5 reps per set
Avoid consistently performing sets of 10-12 reps with heavy barbells
Reduce training to failure on high-volume sets
This approach limits the duration of joint stress and can help prevent chronic inflammation.
Beware of Other Exercises That May Contribute to Shoulder Issues
Some exercises that seem unrelated to the bench press can still aggravate shoulder problems, particularly if done with high volume or poor form:
Chest Flies: High-rep flies stretch the front shoulder area repeatedly, potentially inflaming tendons. Going back to something I mentioned earlier is even though the pain is in the shoulder, it might actually be biceps tendonitis. Think about these chest flys....are you taking it too far back? Too many sets to failure?
Dips: The deep position at the bottom of dips places significant strain on the shoulder joint. Dips are much like pull ups in the fact that you can't easily change the weight. Compensation in forced reps or even a range of motion that might be too far can be something to watch out for.
It’s important to identify any exercises in your program that might be adding unnecessary stress and adjust or eliminate them accordingly.
Strengthening the Shoulder Stabilizers
In addition to addressing technique and exercise selection, strengthening the muscles that stabilize the shoulder is key to preventing pain. While many lifters do rotator cuff exercises (and if you don't you should), one often overlooked muscle group is the mid trapezius.
The mid trap supports the shoulder during pressing motions and can be trained with:
T’s, Y’s and W's: Performed either in the prone position with isometric holds or on a low incline bench through full range of motion
Prone I: Click for a video demo A favorite of mine, and yes that's me in the video YEARS ago. Simply lay flat on the ground in the prone position. You want your face off the ground so do this... Look at the ground but pretend there's a dirty diaper on the ground and you want to keep your face out of it. This gives you that nice cervical position with a proper chin tuck. From there, you are literally pressing light weights, you only need 2-5 pounds, over head parallel to the ground and keeping your arms and the weight off the ground the whole time. Pause for a split second when you are full extended and do sets of 20. You will feel it the next day in the mid traps.
Supine Bottoms Up Kettlebell Holds: Click for a video demo Maybe not a direct mid trap exercise but one I don't see the general population do very much. I used this heavily with my athletes in the performance world and when I do work with the every day mom and dad I learned they can benefit just as much or maybe even more.
There are MANY other exercises to improve your shoulder health. Waiter's Carry, Farmer's Carry, Suitcase Carry, Face Pulls, Band Pull Apart, Wall slides, Scap Push Ups and so many more. When training the mid trap and other stabilizers, focus on proper technique and higher rep ranges. Use these types of exercises as part of your warm-up routine before pressing to further support joint health. We often don't think to do these until we experience pain but using these exercises BEFORE you have any issues as PREHAB would be a smart thing to do for anyone.
Addressing Shoulder Pain from Squats
Surprisingly, some people experience shoulder pain from squatting, particularly low-bar squats where the bar is wedged down hard on the back. Many might not even thing about this being a contributor but this can put a lot of stress on the front of the shoulder. If you squat low-bar, consider:
Adjusting your grip and bar position
Incorporating front squats or safety bar squats to give your shoulders a break
Just like with pressing, finding variety and reducing repetitive strain is crucial.
Summary: Practical Steps to Reduce Shoulder Pain
Adjust your bench press grip to be slightly narrower (about three knuckles closer)
Incorporate variation in bench press exercises, alternating between flat and incline
Modify your rep scheme to focus on low to moderate reps (around 5 per set) and avoid training to failure on high-volume sets like chest flies
Eliminate or reduce dips if they cause discomfort
Strengthen your shoulder stabilizers, especially the mid trapezius, with targeted exercises
Evaluate your squat bar position and grip; consider variations like front or safety bar squats
There's never just one answer when it comes to shoulder pain. And if you're like me, resting probably isn't what you want to do. By taking a holistic approach—adjusting technique, varying exercises, managing volume, and strengthening supportive muscles—you can significantly reduce chronic shoulder pain and improve your training longevity.
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