If you feel that the bench press might be causing shoulder pain, it’s important to stop using the exercise and take a break to assess the cause of the pain. Here are a few steps you can take:
- It’s never a bad idea to consult with a healthcare professional: A healthcare professional, such as a doctor or physical therapist, can possibly help you identify the seriousness of your shoulder pain and if there is some medical treatment needed.
- Form Check: Poor form can often be a cause of shoulder pain while using the bench press. Make sure you are using the proper technique and that your wrists, elbows, and shoulders are in the best position to allow the force you generate to load the joints and muscles in the most optimal way. You may find it helpful to use a narrower grip to place more tension on the triceps.
- Lighten Things Up: If you are experiencing shoulder pain, it may be necessary to reduce the weight you are using until your shoulders have had a chance to heal. Perhaps you have been training too heavily for too long a period.
- Try alternative exercises: If you are unable to use the bench press due to shoulder pain, there are many other exercises that can help you maintain your strength and fitness level. These may include exercises such as modified push-ups, a chest press machine, and the use of dumbbells.
Don’t simply ignore the pain. It’s important to listen to your body when it gives you these potential alarms. It’s not the best idea to push through the pain.