How to deal with shoulder pain when bench pressing.
You have 2 choices.
The first is to do what I did and substitute the bench press.
My right shoulder never truly felt comfortable on the barbell bench press and as the weights got heavier my confidence controlling the bar decreased. I played it safe and switched to dumbbells which allowed me to angle my grip into a more neutral position.
Chest development was still possible.
In fact, chest workouts were more efficient as I could use the same bench for flat and incline presses. It might sound minor but when you workout at lunch, trying to find a spare bench is a dog fight most of the time.
Side note: I’ve recently returned to the barbell bench press but on a much lighter weight. Results wise, I have noticed more width in the chest which I attribute to the pronated grip required.
The second is to enlist the help of a personal trainer to pinpoint the cause of the shoulder pain.
Without objective help the investigation becomes a guessing game.
If time or money are barriers to entry, then go through the usual checklist:
Are you gripping too wide?
Are your elbows flaring out?
Is the working weight too heavy?
Are you warming up your shoulders properly?
Pain - especially sharp pain - is a clear sign that something isn’t right.
So if the barbell bench press continues to cause pain, listen to your body and substitute to a pain-free alternative or undergo an objective assessment from a trained professional.
