The bench press is one of the most popular exercises in gyms around the world, as it's an excellent way to build chest, shoulder, and arm strength. However, poor technique can lead to shoulder pain or injury. For many individuals, shoulder discomfort may seem like a small price to pay for progress, but over time, these small aches can turn into serious problems.

The good news? By understanding how your technique affects your shoulders and making a few adjustments, you can bench press safely and effectively without risking long–term damage. Let's explore some simple ways to modify your bench press form to reduce shoulder strain and improve safety, based on recent research.

Why Does the Bench Press Cause Pain for Some People?

Shoulder pain during or after bench pressing often happens because of how the shoulders move and handle weight during the exercise. Injuries like rotator cuff issues, shoulder instability, or even joint damage can result from:

• Grip Width: Holding the bar too wide can put extra strain on your shoulder joints


• Shoulder Angle: Raising your arms too high (closer to 90 degrees) can compress the shoulder structures


• Scapula Position: Not stabilizing your shoulder blades can increase the load on your shoulder joints

These factors can add up, especially when lifting heavy loads or performing the bench press frequently.

Safer Bench Press Tips

To protect your shoulders and keep lifting safely, consider making these adjustments:

1. Adjust Your Grip Width

Aim for a “medium” or “narrow” grip by placing your hands slightly wider than shoulder–width apart (about 1 to 1.5 times your shoulder width). A narrower grip reduces strain on the acromioclavicular joint (near your collarbone) and decreases the risk of some shoulder injuries.

2. Choose the Right Shoulder Angle

Keep your elbows at about a 45 to 70–degree angle from your torso, instead of flaring them out to 90 degrees. This position reduces pressure on your rotator cuff and helps prevent shoulder instability.

3. Retract Your Shoulder Blades

Before lowering the bar, pull your shoulder blades together and slightly arch your upper back. This creates a stable base for your shoulders and reduces strain during the lift.

4. Start Light and Focus on Technique

Use lighter weights to perfect your form before increasing the load. Pay attention to how your shoulders feel and avoid pain or discomfort.

Why Form Matters

Proper bench press technique doesn't just prevent injuries. It also helps you lift more efficiently and target the right muscles. By focusing on your form, you'll build strength in your chest, shoulders, and triceps while keeping your joints healthy for years to come. Even small adjustments to your grip, shoulder angle, and scapula position can make a big difference in preventing shoulder injuries from the bench press. Whether you're lifting for strength or fitness, you should always prioritize safety and good technique.

Contact Us Today for More Information!

If you're looking to introduce lifting to your routine or want to ensure that you're using proper technique while doing so, we can help. Call us today for more information to schedule an appointment with one of our expert physical therapists.

Click here for more information about the effects of bench press technique on shoulder injuries.