How to Fix a Shoulder Injury from the Bench Press

Shoulder injuries from bench pressing are more common than you might think. Whether you’re a seasoned lifter or just starting your fitness journey, the bench press can put significant strain on your shoulder joints when performed incorrectly or with poor form.

The good news? Most shoulder injuries from bench pressing can heal with proper care and the right approach. This guide will walk you through everything you need to know about fixing a shoulder injury from the bench press, including recovery steps, strengthening exercises, and prevention strategies to keep you lifting safely.

Understanding Shoulder Injuries from Bench Pressing

Your shoulder is one of the most complex joints in your body. It’s designed for mobility rather than stability, which makes it vulnerable during heavy lifting movements like the bench press. When you bench press, your shoulder works through a wide range of motion whilst supporting significant weight.

Common shoulder injuries from bench pressing include rotator cuff strains, anterior deltoid tears, and shoulder impingement syndrome. These injuries typically develop when you lift too heavy too soon, use poor form, or ignore early warning signs like mild pain or discomfort.

The key to successful shoulder injury recovery is acting quickly and following a structured approach. Ignoring the pain or “pushing through it” will only make things worse and potentially lead to chronic problems.

Common Causes of Bench Press Shoulder Injuries

Understanding what causes shoulder injuries during bench pressing helps you avoid making the same mistakes during recovery and future training sessions.

Poor Form and Technique

The most frequent cause of shoulder injuries is using incorrect bench press technique. This includes lowering the bar too far down your chest, pressing with your elbows flared too wide, or arching your back excessively. These positions place your shoulder in compromised angles that increase injury risk.

Training Too Much, Too Soon

Many lifters get excited about their progress and increase weight or training frequency too quickly. Your muscles might adapt faster than your joints and connective tissues, creating an imbalance that can lead to injury. Progressive overload should be gradual and systematic.

Inadequate Warm-Up

Jumping straight into heavy bench pressing without properly warming up your shoulders is asking for trouble. Cold muscles and joints are more prone to injury because they lack the blood flow and mobility needed for safe lifting.

Muscle Imbalances

If your chest muscles are significantly stronger than your back muscles, or if you have weakness in your rotator cuffs, you’re setting yourself up for shoulder problems. These imbalances create poor movement patterns during the bench press.

Immediate Steps for Shoulder Injury Recovery

When you first notice shoulder pain during or after bench pressing, your immediate response can significantly impact your recovery time and outcomes.

Stop Training Immediately

The moment you feel sharp pain or significant discomfort in your shoulder, stop your workout. Continuing to train through pain will worsen the injury and extend your recovery time. This isn’t being weak – it’s being smart.

Apply the RICE Protocol

For the first 48-72 hours after injury, follow the RICE protocol: Rest, Ice, Compression, and Elevation. Apply ice for 15-20 minutes every 2-3 hours during the first day. Use compression wrapping if it provides comfort, and keep your arm elevated when possible.

Seek Professional Help

If you experience severe pain, loss of motion, numbness, or if symptoms don’t improve within a few days, consult a healthcare professional. A physiotherapist or sports medicine doctor can properly diagnose your injury and create a tailored treatment plan.

Gentle Movement

After the initial acute phase (first 2-3 days), gentle movement becomes important for recovery. Complete immobilisation can lead to stiffness and delayed healing. Perform pain-free range of motion exercises like gentle arm swings and shoulder rolls.

Shoulder Strengthening Exercises for Recovery

Once the acute pain subsides, specific exercises can help restore strength and function to your injured shoulder. Start with light resistance and focus on proper form rather than intensity.

Wall Slides

Stand with your back against a wall and your arms in a “W” position. Slowly slide your arms up the wall into a “Y” position, then back down. This exercise helps restore scapular mobility and strengthens the posterior deltoids and rhomboids.

External Rotation Exercises

Using a resistance band or light dumbbell, perform external rotation exercises. Keep your elbow at your side and rotate your arm outward against resistance. This targets the often-neglected external rotators of the rotator cuff.

Scapular Wall Sits

Stand arm’s length from a wall with your forearms flat against it. Lean into the wall and push back, focusing on squeezing your shoulder blades together. This exercise strengthens the muscles that stabilise your shoulder blades.

Band Pull-Aparts

Hold a resistance band with both hands at chest level. Pull the band apart by squeezing your shoulder blades together. This exercise strengthens your rear delts and rhomboids, which are crucial for balanced shoulder function.

Prone Y-T-W Raises

Lie face down on a bench or bed. Perform arm raises in Y, T, and W patterns using very light weights or no weight at all. These exercises target all aspects of your shoulder stabilisers.

Progressive Return to Bench Pressing

Returning to bench pressing after a shoulder injury requires patience and a systematic approach. Rushing back too quickly is the fastest way to re-injure yourself.

Start with Bodyweight Movements

Begin your return with push-ups on your knees or against a wall. These movements allow you to practice the pressing pattern with minimal resistance whilst gauging your shoulder’s readiness.

Use Dumbbells First

When you’re ready for external resistance, start with light dumbbells rather than a barbell. Dumbbells allow for more natural movement patterns and don’t lock your shoulders into potentially problematic positions.

Focus on Range of Motion

Don’t immediately return to your previous range of motion. Start with a shorter range and gradually increase depth as your shoulder allows. Stop the movement if you feel any discomfort.

Emphasise Perfect Form

Every rep should be performed with textbook technique. Keep your shoulder blades pulled back and down, maintain a moderate arch, and control the weight through the entire range of motion.

Progress Gradually

Increase weight by small increments – 2.5-5 pounds maximum. It’s better to progress slowly and stay healthy than to rush back and get injured again.

Preventing Future Shoulder Injuries

Once you’ve recovered from your shoulder injury, prevention becomes your top priority. These strategies will help keep your shoulders healthy during future bench press sessions.

Proper Warm-Up Protocol

Always start your bench press sessions with a comprehensive warm-up. Include general movement to raise your core temperature, followed by specific shoulder mobility exercises and light pressing movements.

Master Your Technique

Invest time in perfecting your bench press form. Consider working with a qualified trainer or experienced lifter who can spot technical errors and help you develop proper movement patterns.

Balance Your Training

For every pushing exercise you do, include at least one pulling exercise. This helps maintain proper muscle balance around your shoulder joint. Rows, pull-ups, and face pulls should be staples in your routine.

Listen to Your Body

Pay attention to minor aches and pains. What feels like “normal” muscle soreness might actually be the early warning signs of an injury. When in doubt, take a day off or reduce intensity.

Strengthen Your Weak Links

Dedicate time to strengthening your rotator cuffs, rear delts, and scapular stabilisers. These smaller muscles often get overlooked but play crucial roles in shoulder health and bench press performance.

Conclusion

Recovering from a shoulder injury sustained during bench pressing doesn’t have to end your lifting career. With the right approach, patience, and commitment to proper technique, you can return to pain-free pressing and potentially become stronger than before.

Remember that shoulder injury recovery is a process, not a race. Focus on addressing the underlying causes of your injury, follow a structured rehabilitation programme, and prioritise prevention strategies moving forward.

Your shoulders will thank you for taking the time to recover properly. Stay consistent with your rehabilitation exercises, listen to your body, and don’t hesitate to seek professional help when needed. With dedication and smart training practices, you’ll be back to bench pressing safely and effectively.