Shoulder pain: causes and what to do
Why pressing hurts your shoulder, which exercises to swap, how to strengthen the rotator cuff, and when to see a doctor.
The shoulder is the most mobile joint in the body and therefore the most sensitive to unbalanced training. The most common cause of pain in lifters: too much pushing, not enough pulling.
The typical scenario
Bench press two or three times a week, shoulder presses, push-ups... and back work once. The chest shortens, the shoulder blade drifts forward, the space for the tendon narrows, and pain appears when you raise your arm.
What to change immediately
- A 2:1 pull-to-push ratio for two weeks — two sets of rowing for every set of pressing.
- Narrow your grip on the bench to shoulder width.
- Swap the flat bench for a slight incline or dumbbells (a freer path).
- Drop dips and behind-the-neck presses while it hurts.
Three rotator cuff exercises
- Band external rotation, elbow at your side — 3 × 15, light.
- Face pulls — 3 × 15.
- Prone Y-raises on an incline bench with small dumbbells — 3 × 12.
Light means light: 1–3 kg is plenty. The goal is endurance and control, not load.
When to see a doctor
- Pain that stops you raising your arm overhead for more than a week or two.
- Night pain that wakes you.
- Weakness or a feeling that the shoulder slips.
- Pain after a fall or a sudden jerk.
Coming back
After 7 days without pain: start at 50 % load with dumbbell presses, 3 × 10, then add 10 % per week.
The short version
- Pull more than you push.
- Narrower grip and dumbbells instead of a wide bar.
- Face pulls and external rotations, light, 2–3 times a week.
- Night pain or weakness means a doctor.
General information, not medical advice. If you have a health condition or pain, talk to a doctor before changing how you train.
