We’ve all been there—feeling pain in the shoulder during a bench press or overhead press. It’s frustrating, especially when it limits your training. So what do we usually do? Rest, avoid the movement, and hope it gets better. But often, the pain lingers when we return, and before we know it, we’ve skipped pressing exercises for 6–9 months.
Let’s change that narrative.
One of my favorite quotes is:
“It is your reaction to adversity, not the adversity itself, that determines how your life story will develop.”
This applies to injury too. It’s not just the pain that matters, but how you respond to it. If you let fear or discomfort keep you from moving, you fall further behind—and the road back is even longer. Instead, let’s take proactive steps to address the issue.
The Solution:
Improve Thoracic Mobility
To press overhead effectively and safely, your thoracic spine must extend. Unfortunately, many of us have stiff or hypomobile upper backs. Incorporate thoracic mobility drills like this to unlock better overhead mechanics.
We love this demonstration by Vive Health:
Enhance Scapular Control
Seventeen muscles attach to the shoulder blade, and they must work together to produce efficient shoulder movement—especially under load. Weak scapular stabilizers = unstable shoulders. Add I’s, T’s, and Y’s to your warm-up and watch your pressing improve.
Dr. Blake will show you how it’s done:
Modify Before You Avoid
If pressing causes pain, don’t ditch the movement completely. First, try:
- Lowering the weight
- Slowing your tempo
- Reducing the range of motion
- Changing the order of your exercises
- Slightly modifying the lift