Bench pressing is a great exercise for building upper body strength but if you are experiencing shoulder or elbow pain during or after bench press, you are not alone. Many active adults and athletes develop nagging pain that limits progress in the gym. Often, the root cause is not the bench press itself but from the shoulder and elbow mechanics during movement.
This article will explore common clinical reasons why shoulder or elbow pain might be occurring during your workouts.
1. Elbow Tendonitis (Medial or Lateral Epicondylitis)
Pain Location: Inner or outer elbow
Symptoms: Aching or sharp pain during or after pressing, especially with gripping or locking out the bar
Overuse of the wrist and forearm muscles during bench pressing can lead to elbow tendonitis, which is inflammation or degeneration of the tendons. Tendonitis is often triggered by poor grip mechanics, tight wrist flexors/extensors, or a training routine that lacks variation.
- Medial epicondylitis (golfer’s elbow) affects the inside of the elbow
- Lateral epicondylitis (tennis elbow) affects the outside
2. Shoulder Labral Tear (SLAP Tear)
Pain Location: Deep inside the shoulder joint
Symptoms: Clicking, catching, or instability during pressing movements
A SLAP tear (Superior Labrum Anterior to Posterior) involves damage to the ring of cartilage that stabilizes the shoulder socket. It often results from repetitive heavy pressing or poor shoulder control.
Labral injuries can compromise joint stability and lead to painful impingement or weakness, especially when lowering or locking out the bar.
3. Scapular Winging or Scapular Dyskinesis
Pain Location: Upper back, shoulder blade region, or front of the shoulder
Symptoms: Shoulder blade “sticks out,” fatigue or burning sensation, poor control during lowering phase
The scapula (shoulder blade) plays a critical role in pressing mechanics. If it’s not moving smoothly or remains unstable, it places extra load on the rotator cuff and shoulder joint.
This condition—often caused by weak serratus anterior or lower trapezius muscles—is known as scapular winging.
Quick Tip: Strengthening the scapular stabilizers can restore normal mechanics and eliminate shoulder overload.
4. Triceps or Biceps Tendinopathy
Pain Location: Back of the elbow (triceps) or front of the shoulder (biceps)
Symptoms: Pain with lockout, pain when lowering weight, aching post-workout
Overuse or overloading can lead to tendinopathy in either the triceps (often from heavy pressing) or the biceps (from shoulder instability). Both muscle groups help control the bar, and tendon pain can develop if the joints aren’t functioning efficiently.
Quick Tip: Manual therapy, eccentric loading, and technique correction can help resolve tendinopathies.
5. Shoulder Impingement Syndrome
Pain Location: Top or front of the shoulder
Symptoms: Pinching, limited range of motion, weakness in pressing
Shoulder impingement occurs when the rotator cuff tendons get compressed under the acromion. This often happens due to:
- Poor posture
- Lack of thoracic mobility
- Weak scapular or rotator cuff muscles
Quick Tip: Restoring shoulder mobility and stability is key to reducing impingement and returning to pain-free lifting.
6. Faulty Mechanics or Technique
Sometimes, pain isn’t due to an injury—it’s due to how you’re moving:
- Grip too wide or narrow
- Elbows flaring out
- Bar path too high or too low on the chest
- Lack of scapular retraction
Even minor form issues can lead to joint overload over time.
Quick Tip: A movement screen from a physical therapist can help identify and fix these issues before they become serious injuries.
If you are experiencing shoulder or elbow pain while bench pressing, Respire PT Physical Therapists can help you get back to the life you love. Call Respire Physical Therapy at the Falls Church Location (703-671-1871) or the Annandale Location (571-369-6728) to schedule an appointment with one of our skilled Physical Therapists today! Click here to request an appointment online and we will contact you as soon as possible.
Tags: choosept, pain free living, Respire Physical Therapy, elbow pain, health blog, Shoulder Injury, arlingtonva, pt education, Shoulder Pain, alexandriava, movement is medicine, physical therapist, sport injury, bench press pain, Elbow Tendonitis, fallschurchva, ptworks, fairfaxva, annandaleva, Pre and Post Surgical Rehab, washingtondc, tennis elbow, Physical Therapy
