“My Shoulder Hurts When I Bench Press” - NOT ANYMORE!

  • If you have shoulder pain when you bench press you are definitely going to want to watch this video. You may even think you have a justified reason for having the shoulder pain if you have either a rotator cuff or labrum tear, bursitis, ac joint issue or impingement. While that may be true, that sort of focus on the structure is often times undermining your ability to get to the root cause of the problem which is the instability of the shoulder instead.
    You see, the structure (while compromised) can always be protected against further injury if the stability of the shoulder is not compromised. The muscles of the scapulae and rotator cuff are there to serve an important function to stabilize the humerus as you perform each rep of the bench press. This occurs both on the way up and on the way down on every rep.
    Things that hurt at the bottom of the bench press could be a torn labrum or biceps tendon, which get placed in a disadvantageous position at the fully stretched position near the chest. When you get further up towards lockout you may experience additional biceps tendon pain as it slides in and out of the groove of the upper arm, or even a bursitis or impingement of one of the other supporting structures or tendons of the shoulder.
    Either way, it really isn’t about the structure that is hurting as much as it’s about the fact that it is likely hurting because it is not stabilized by the muscles that should be stabilizing it. So what you can do is easy and will take just a single set to convince yourself of this. Simply take a weight that is one half of what you would normally use for a 10-12 rep set taken to failure. For the purposes of the demonstration in this video I’m using a light dumbbell.
    First start by setting the shoulder blades down and back. Don’t just get them to this position and forget about them. Get them here and then focus on keeping them in this stabile position from the first rep to the last. The key is that you establish this stabilized position first and never let it up. The second biggest key is the tempo. When you lift each rep on the bench press this slowly and mindfully it forces you to prioritize stability over load.
    I’m not saying that you lift this way exclusively. What I’m saying is that this can be used as both a diagnostic tool and a method of convincing yourself just how possible it is for you to bench press without shoulder pain. You can opt to try and progressively increase your strength in this stabilized position by gradually adding weight to the lift without allowing the onset of pain.
    The key is that you not feel any more pain in your shoulders when you bench. It is entirely possible. Simply focus on what I’m showing you here and institute it the very next time you bench press and I promise you will not feel pain. From here, it would be important that you train your chest with this classic strength building exercise and stop omitting it from your training because it hurt you in the past.
    If you’re looking for a complete program that will help you to build back up the size and strength of your chest without the shoulder pain you’ve become accustomed to, be sure to click the link below and head to athleanx.com where you can get the program that best matches your current goals. Start training like an athlete and start feeling more powerful, explosive and strong in the next 90 days and beyond.
    For more videos on how to bench press and the proper form when doing an incline bench press or flat bench press, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
    Build Muscle in 90 Days - athleanx.com/x/my-workouts
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    ATHLEAN-X™  Vor 7 Monate +528

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    • hasan qayyum
      hasan qayyum Vor 3 Monate

      Should I also do this when doing handstand work

    • apurva prathap
      apurva prathap Vor 6 Monate

      Hi Jeff . I do 7 different exercises per muscle in gym. I eat 10 egg whites post workout along with breakfast. I don't take any protein supplements. Am I overtraining?

    • Shaheen Abdul jaleel
      Shaheen Abdul jaleel Vor 6 Monate

      Can you do a video on reverse pyramid training

    • apollon1
      apollon1 Vor 6 Monate

      Can you do a video on how to straighten and strengthen your lumbar region and pelvic region. A lot of people walk with a slight forward flexion (around 15 degrees) in that region.

    • InsaiyanAthletics
      InsaiyanAthletics Vor 7 Monate

      Jeff quick question, so I know the opt model goes as so : stability, strength, hypertrophy, max strength, power. My question is .. is finding your max strength or your 1 rep max necessary for an athlete say I for example me, I play football, soccer and baseball, I don't mind liftnig heavy, but I'm curious to know if it's absolutely necessary. Mainly because I've never really tried it 😂🤣.

  • S Aurelius
    S Aurelius Vor 9 Tage

    What if you feel pain when flat benching, but not incline pressing?

  • 무비무비
    무비무비 Vor 21 Tag +5

    5 years of shoulder pain when performing bench press. And after watching 6 minutes video, my problem is sovled. Thank you sir. Respect from South Korea.

  • mayk troller
    mayk troller Vor 28 Tage

    Even this topic makes me feel shoulder pain. When i watch someone bench pressing makes me feel feel pain :)

  • E K
    E K Vor Monat

    Can you do benchpress with slap and bankart labrum tear?

  • Chip Cramer
    Chip Cramer Vor Monat +1

    Wow it works. I tried this and no pain. Amazing, thank you so much.
    I guess I need to train my upper back muscles to join in on the lift..
    Thanks again

  • Collin Sceski
    Collin Sceski Vor Monat +1

    “Do your freaking face pulls”

  • Guyinpajamapants
    Guyinpajamapants Vor Monat

    Best advice I’ve ever had! My doctor didn’t even mention this.

  • A Family’s Journey - AllaroundNbackagain

    New subscriber here. Thanks for the tips. Have to try this tomorrow night at the gym to get rid of this pain

  • Invaded by dark spirit
    Invaded by dark spirit Vor 2 Monate

    Yea I totally agree when I do fast pushups I have little pain in my shoulder and when I do it very slow and controlled I have zero pain.

  • Scar Lett
    Scar Lett Vor 2 Monate

    I think i pulled my trap. My neck cracks like when u crack ur fingers when i move my neck or even turn to look around but also there’s been non stop soreness for the last 2-3 weeks in my left lat. ive massage the hell out of it n it feels better but after a while it gets crazy sore again.. any idea how to fox this issue? Like a good neck or trap stretch? JEFF??? Anyone else ever had this pain?

  • Steve
    Steve Vor 2 Monate

    So how do you do this with a bench press with a normal barbell ?

  • is'haq a k
    is'haq a k Vor 2 Monate


  • calle andersson
    calle andersson Vor 2 Monate

    Internal Rotation and External Rotation is the All For One and One For All of fitness.

  • satchm05
    satchm05 Vor 2 Monate

    Thanks for focusing on the cause and not just the result.

  • Dillon Nollid
    Dillon Nollid Vor 3 Monate

    What about shoulder pain when I pull my shoulders down and back into correct posture/position? I'm 22 and have had this pain a couple years with no injuries. Feels like sharp pinching when activating lats or chest or raising my when raising my arm at the very top of the raise. Any help would be appreciated. I can't bench or work lats due to this

  • MattChat56
    MattChat56 Vor 3 Monate

    I needed this video more than you.

  • Mathew Barna
    Mathew Barna Vor 3 Monate

    fixed my pain 100% and made my bench press stronger

  • Dan
    Dan Vor 3 Monate

    Amazingly helpful. This is why Athlean is the best on DEclips. Please go on Rogan

  • Ramstine
    Ramstine Vor 3 Monate

    Why do I feel some weird mid-back spasms when I bench press?

  • Michael Beaudreau
    Michael Beaudreau Vor 3 Monate

    This video was definitely helpful!! Please make more like this!!!

    FOLK FORST Vor 3 Monate

    The information I get from Jeff is priceless......Thanks Jeff!!

  • hasan qayyum
    hasan qayyum Vor 3 Monate

    Hello Jeff, you've been a very big inspiration to me. And I want to thank you very much for that. But, I wanted to ask that should I also retract my scapulas when doing handstand work, because, most gymnasts recommend protracting the scapulae when doing handstand work. Your input would be very much appreciated

  • Febin Thomas
    Febin Thomas Vor 3 Monate

    Hey, I have been jumping rope for 25 minutes everyday and now suffer from shoulder pain, what can i do to negate that ? Should I reduce the time that I jump rope ?

  • Andres Pagan
    Andres Pagan Vor 3 Monate

    Thank you so much for making this Video! Thursday was the first time I was able to bench press without any pain. Extremely helpful. Keep making good amazing videos like this! P.S. Stop hating on Ketogenic Diet. 😁 You're Awesome Jeff!

  • Savvy D
    Savvy D Vor 4 Monate

    F@÷k vegetables....do your facepulls, do your facepulls, do your f#cx!n@ facepulls!

  • Savvy D
    Savvy D Vor 4 Monate

    Crossover symmetry has done wonders for my shoulder instability

  • Kirk D
    Kirk D Vor 4 Monate

    Roll on Thursday

  • slifer 9990
    slifer 9990 Vor 4 Monate

    I feel pain after I incline benched, but not during. I am 100% it's only on incline.

  • Niallboy1
    Niallboy1 Vor 4 Monate

    Thanks Jeff

  • Phineas James
    Phineas James Vor 4 Monate

    How about if I already have a Rotator Cuff and SLAB tear? Haven’t done any bench, push ups or any other exercises that involves the shoulder since my MRI results a few months ago but I miss them desperately.

  • alain kaizer
    alain kaizer Vor 4 Monate

    How about losing strength on your non-dominant arm? Lately it seems like my left arm gets tired easily compared to my right arm when pressing, I'm right handed, how can I fix that?

  • Steve Parker
    Steve Parker Vor 5 Monate +1

    Gotsta stretch before any lift, I always use a real light weight to stretch the chest and front delts.

  • Sani Murati
    Sani Murati Vor 5 Monate +1

    Thank u Jeff, this is the video that my soul was searching for

  • Chiseled Buff Daddy
    Chiseled Buff Daddy Vor 5 Monate +4

    I had rotator cuff surgery years ago and this morning when I was bench pressing I heard a loud pop in that shoulder when the bar was at my chest. I really appreciate this information.

  • bbqwhaaat
    bbqwhaaat Vor 5 Monate

    What about the Underhand Grip Benchpress?

  • jesse contreras
    jesse contreras Vor 6 Monate

    When I incline dumbbell press my shoulders don’t hurt. But when I get on the bench press they hurt. Could it be my form?

  • Ruben Tavarez
    Ruben Tavarez Vor 6 Monate

    I have the impingement one... also hurts con i shoulder press... it like at the bottom

  • BlackgoldTwinduck
    BlackgoldTwinduck Vor 6 Monate

    i dont feel pain but something like bands slipping or something

  • aij5000
    aij5000 Vor 6 Monate

    Can you do a video on how to fix uneven shoulders?

  • Gered Collins
    Gered Collins Vor 6 Monate

    You are one legit guy... I appreciate all of your videos... I just started a size and strength program over at purebullfit... I'm physically fit from my work but haven't spent much time in a gym... my left shoulder pinches on the way up and it was absolutely my form... once I arched my back, squeezed my shoulders together and adjusted my grip it helped considerably... thanks again sir!

  • Fredy Valdovinos
    Fredy Valdovinos Vor 6 Monate

    Great Video!

  • Zetsuke4
    Zetsuke4 Vor 6 Monate

    I watched this 2 times before but today I watch it, it really makes a lot of sense to me, very well said. Now I really get what you mean and this helps a lot.

  • Rocky watford
    Rocky watford Vor 6 Monate

    When you have a AC joint problem like i have had for 6 months and it hinders about every upper body workout i do. How can i get this back to normal. Not only does i t hurt when i workout but it hurts through the day and night.

  • Butch Hudson
    Butch Hudson Vor 6 Monate

    I have two left shoulder surgeries and they teached me, how to fix and centralize shoulder joint. Now I have right shoulder pain and I just did the same you learn in this video Yesterday. I remembered what the physioterapy woman said to me years ago and bring it to the gym. Yes. It works and this video ia saying the same. The problem of 99% of gym guys Is, they are focused on big weights. I am 36 and I do Sports And lift the whole life. And I am not shy to take 10kg and do my exerxise with "woman" weights. But I see only ppl around me cheating with huge weights they can't handle. Even their exercises looks weird. Thats the way to have pain, surgery and problems in the Future.

  • RMTmusic1
    RMTmusic1 Vor 6 Monate

    Turkish get ups with kettlebell can heal your shoulders.

  • C.B.I
    C.B.I Vor 6 Monate

    4 lakh people having shoulder problem

  • Zetsuke4
    Zetsuke4 Vor 6 Monate

    Very good!

  • Bram de Graaff
    Bram de Graaff Vor 6 Monate

    What if i get pain in shoulders/traps when i pinch my shoulder blades together?

  • ecopsorn
    ecopsorn Vor 6 Monate

    Could you do the same video for squads and knee pain? I sometimes have no pain and sometimes can't even squad cause of knee pain

  • soulwreckedrsps
    soulwreckedrsps Vor 6 Monate +2

    When i train chest i feel pain in my traps (usually the left trap) any help? I just cant squeeze my chest because the pain starts to hit me

  • Stephen Cory
    Stephen Cory Vor 6 Monate

    Sometimes when I forget to leave a thumbs up I feel like I betrayed a close friend.

  • marscrasher
    marscrasher Vor 6 Monate

    what about the other 2%

  • Toon zova
    Toon zova Vor 6 Monate

    I didn't slow down my reps on the Bench when my shoulder bugged me but I did try to get as tight as possible and grip the bar as hard as I could and that made me way more stable.

  • easdcoastlover
    easdcoastlover Vor 6 Monate

    i dont have this pain with dumbbells or dips only with benchpressing

  • Jacob Hugo
    Jacob Hugo Vor 6 Monate

    What does it mean when my shoulders feel weirdly sore the next day after benching?

  • Mundus66
    Mundus66 Vor 6 Monate

    When i started of i had this problem. But only with the bar never with dumbbells. It did go away when i started focusing more on dumbbells and i now use dumbbells twice per week for bench. And barbell just once. It has helped a lot. Also have someone film yourself to see how your form is helps you a lot to improve it over time.

  • Matti Mansikkamäki
    Matti Mansikkamäki Vor 6 Monate

    my right shoulder has a popping sound on the bottom of bench press movement it doesent induce any pain for me but is it something to be worried about? if so how do i fix it or work around it

  • XfrenkynatorX
    XfrenkynatorX Vor 6 Monate

    My muscle from my arm to my chest pops when I train, are their any exercises I could do? or just go a little lower with the weights??

  • Michael Ptasnik
    Michael Ptasnik Vor 6 Monate

    I'm at 8 weeks into my new routine having added facepulls to try to offset the shoulder pain I was getting during my bench. Not only has my bench improved, but the pain is gone! After months of pain.

  • Sarah Thérèse
    Sarah Thérèse Vor 6 Monate

    Nothing but respect for MY president

  • renegade1969
    renegade1969 Vor 6 Monate

    I don’t think Jeff reads the comments without doing extreme face pulls. Haha

  • Michael Landon Bear
    Michael Landon Bear Vor 6 Monate

    I had just figured this out on my own,all of Jeff's other advise helped alot and dang am I rippedat 37. Feel better than ever.

  • Team Gasp
    Team Gasp Vor 6 Monate

    The thing is That I Want To Feel The Shoulder pain So I Can Know That I Accomplished something 😂

  • Jared Locke
    Jared Locke Vor 6 Monate

    "If you do you're freakin face pulls" lol

  • ForzaTerra89
    ForzaTerra89 Vor 6 Monate

    Hey Jeff, can you address tight lats as they csn pull the shoulder into internes rotation because of its anterior insertion

  • Joey Femia
    Joey Femia Vor 6 Monate

    My shoulder hurts when I bench but only barbell not dumbbell

  • Calvin Wilburn
    Calvin Wilburn Vor 6 Monate +2

    Anyone else have clicks in their shoulder? It doesn't happen so much in the bench press (sometimes on the eccentric portion) but mainly when doing standing curls near the upper end of the weight I can do for 8 - 12 reps or when I'm holding the steering wheel while driving. When I go to relieve the tension on the wheel, my should will click. Also when doing lat pull down - get the click and then an intense pain in my clavicle when releasing the tension in the bar when done.
    So far I have gotten around this by keeping my shoulder tight when driving, doing seated and focused curls (elbow on inside of leg), and not doing lat pull down anymore. Kind of nervous that I've got some issues that need to be taken care of though. This is the same shoulder that was dislocated for several hours a few years back (six or so).

  • Elliot Hall
    Elliot Hall Vor 6 Monate

    When Jeff's kids don't clean their room they do 20 facepulls

  • Seth Howard
    Seth Howard Vor 6 Monate

    Jeff deserves money from me for all the good he's done. Less pain, more enjoyment through so many benefits of just having a better understanding of how my body works. Another great video. Thanks

  • Bangla Jim
    Bangla Jim Vor 6 Monate

    Oh...yes friends your video Osama ☝💪

  • jogi7866
    jogi7866 Vor 6 Monate

    Awesome video just what I needed

  • Muhannad channel قناة مهند

    The first time I see a human tank

  • Blake Young
    Blake Young Vor 6 Monate

    Soon I'll be able to add weights in the future

  • Supreme Baller
    Supreme Baller Vor 6 Monate


  • Moustafa
    Moustafa Vor 6 Monate

    What if you're one of the 2% that gets pain even when doing this? (pain for me is at the top and is barely similar to a stretch)

  • ignacio Klaiber
    ignacio Klaiber Vor 6 Monate

    thanks for the subtittles!!! im not english so i dont understand all u say. But i understand what i read

  • TheRealEffluence
    TheRealEffluence Vor 6 Monate

    I don't get pain when I use dumbells but I do with the barbell.

  • Taurus Gaming
    Taurus Gaming Vor 6 Monate +12

    That smirk when he said "face pull"🤣

  • hardik kuldeep
    hardik kuldeep Vor 6 Monate +1

    Hey you said in your earlier videos not to rush through exercises then how do I do explosive push ups?

    • hardik kuldeep
      hardik kuldeep Vor 6 Monate

      @Tea Ivicic thanks I was actually serious

    • Tea Ivicic
      Tea Ivicic Vor 6 Monate +1

      hardik kuldeep
      Idk if your asking seriously but the idea of an explosive exercise is to go from minimal or no momentum to maximizing your output, you would still pause for a second at the bottom of a push-up or be able to control your descent and explode upward, that’s different than just bouncing trying to maximize reps in a short time frame. Like sitting on a bench and exploding to a jump or squat from no momentum