Are you frustrated with pain in the front of your shoulder every time you bench press? Whether you’re a recreational gym-goer or a competitive powerlifter, shoulder pain can derail your progress and keep you from reaching your strength goals. At FRWD Sports Therapy, we specialize in addressing repetitive overuse injuries like this so you can get back to lifting pain-free.
Front shoulder pain during bench pressing is often misdiagnosed as biceps tendinitis. While the pain may be located near the biceps tendon at the front of the shoulder, it’s usually a symptom of deeper dysfunction. Let’s break down the anatomy, common causes, and how targeted chiropractic care at FRWD Sports Therapy can help you resolve shoulder pain and prevent future injuries.
Understanding the Shoulder During Bench Press
The shoulder joint has a vast range of motion, but its complexity also makes it prone to injury, especially under heavy loads like the bench press. To better understand where things go wrong, we need to break down:
Glenohumeral Joint (Ball-and-Socket)
- Flexion/Extension (forward/backward motion)
- Abduction/Adduction (lifting arm away/toward body)
- Internal/External Rotation (inward/outward rotation)
Scapular Movement (Shoulder Blade)
The scapula stabilizes the shoulder during pressing movements, ensuring proper mechanics and reducing strain on the joint. Key scapular movements include:
- Upward/Downward Rotation
- Retraction/Protraction (pulling shoulder blades together or apart)
- Elevation/Depression (raising/lowering the scapula)
When these components are imbalanced, the shoulder becomes unstable, leading to pain and dysfunction.
Common Causes of Front Shoulder Pain with Bench Press
- Muscle Imbalances
- Weakness in the rotator cuff and scapular stabilizers can lead to improper shoulder mechanics during pressing.
- Improper Bench Press Technique
- Flaring elbows or rounding the shoulders during setup places undue stress on the front of the shoulder.
- Lack of lat activation can cause the shoulder joint to lose stability under load.
- Poor Mobility
- Limited mid-back (thoracic) extension and shoulder rotation create compensations, increasing stress on the anterior shoulder.
- Trigger Points in Rotator Cuff Muscles
- Trigger points, especially in the infraspinatus, can refer pain to the front of the shoulder, mimicking biceps tendinitis.
- Overtraining
- Excessive pressing movements without balancing pulling exercises (like rows) can create muscle imbalances.
- Previous Injuries or Instability
- Prior shoulder injuries, strains, or ligament instability can make the joint more susceptible to pain during heavy lifts.
Why It’s Not Always Biceps Tendinitis
Many lifters are misdiagnosed with biceps tendinitis because the pain feels localized near the biceps tendon. However, the infraspinatus trigger point commonly refers pain to this exact area. This rotator cuff muscle stabilizes the shoulder during external rotation, a vital movement during bench press setups.
How to Test for Infraspinatus Trigger Points:
- Locate the top of the shoulder blade and move slightly downward.
- Apply pressure; if tenderness or pain that mimics your bench press discomfort occurs, the infraspinatus may be a contributing factor.
How FRWD Sports Therapy Can Help You Bench Pain-Free
At FRWD Sports Therapy, Dr. Alyssa Cappelletti, DC, uses a rehab-focused approach to identify and treat the root cause of shoulder pain. Here’s how we help you lift pain-free:
1. Comprehensive Assessment
We evaluate your bench press setup, shoulder mechanics, and muscle imbalances to pinpoint areas of dysfunction.
2. Manual Therapy
Techniques like soft tissue release and dry needling target trigger points in the infraspinatus, rotator cuff, and surrounding muscles to alleviate referred pain and restore proper function.
3. Adjustments
Targeted shoulder and thoracic spine adjustments improve mobility, helping you achieve proper form during pressing movements.
4. Stability and Strength Training
We create a customized rehab program to:
- Strengthen the rotator cuff and scapular stabilizers
- Improve core and lat activation for better shoulder support
- Balance your push-to-pull ratio to prevent future injuries
5. Mobility Work
Limited mid-back and shoulder mobility can wreak havoc on bench press mechanics. We incorporate exercises to restore thoracic extension and shoulder rotation.
Preventing Shoulder Pain During Bench Press
To keep shoulder pain at bay, focus on these tips:
- Engage your lats: Think of pulling the bar apart as you press.
- Tuck your elbows slightly: Avoid flaring them out to 90 degrees.
- Maintain a stable base: Activate your core, set your shoulder blades, and drive through your legs.
- Balance your workouts: Incorporate pulling exercises like rows and face pulls to strengthen opposing muscle groups.
- Don’t skip accessory work: Strengthen the rotator cuff and scapular stabilizers with exercises like external rotations, YTWs, and serratus punches.
Get Back to Pain-Free Lifting
Shoulder pain shouldn’t keep you from reaching your goals in the gym. If you’re struggling with bench press-related shoulder pain, FRWD Sports Therapy in Austin, TX, is here to help. Dr. Alyssa Cappelletti combines chiropractic care, manual therapy, and strength training to address the root cause of your pain so you can lift stronger and smarter.
Contact us today at 3006 Bee Cave Rd Suite A214, Austin, TX 78746 or call to schedule your evaluation. Let’s work together to get you back to pain-free pressing!
FAQs
1. Why does my shoulder hurt during bench press? Pain during bench press is often caused by poor form, muscle imbalances, or trigger points in the rotator cuff, particularly the infraspinatus muscle.
2. Can a chiropractor help with shoulder pain? Yes! At FRWD Sports Therapy, we use adjustments, dry needling, and rehab exercises to address shoulder dysfunction and restore pain-free movement.
3. How can I prevent shoulder pain when lifting? Focus on proper form, balance your training with pulling exercises, and strengthen your rotator cuff and scapular stabilizers.
4. What is the role of the lats in bench pressing? The lats help stabilize the shoulder joint during pressing movements. Engaging them properly can reduce stress on the front of the shoulder.