- Poor Bench Press Form
Bad form is one of the top reasons people hurt their shoulders while bench pressing. Letting your elbows flare out too much or lowering the bar too high on your chest increases stress on the shoulder joint, especially the rotator cuff and front shoulder muscles. Rounded or inward-turned shoulders also make the joint unstable and force it to take on too much weight.Not using your lats, core, or legs properly can affect your control and add more strain. Poor positioning of your shoulder blades also affects stability. Over time, these mistakes can cause swelling, tendon pinching, or even muscle tears. To avoid this, keep your elbows at a safe angle, pull your shoulder blades back, and use your whole body to stay balanced.
- Improper Grip Width
Your grip on the bar affects how much pressure is put on your shoulders. A grip that’s too wide forces the shoulder into a more open position, narrowing the joint space and possibly pinching the rotator cuff tendons. This can cause swelling or tears. A grip that’s too narrow changes shoulder mechanics and puts more stress on your elbows and wrists. A grip just slightly wider than shoulder-width usually works best to balance the load and reduce joint stress. Research shows even small changes in grip width can affect tendon pressure, so using the right grip is key for both performance and injury prevention. - Muscle Imbalances and Weakness
If your chest and triceps are strong but your rotator cuff and upper back muscles are weak, your shoulders become unstable during the lift. This imbalance leads to poor shoulder movement and a higher risk of pain or tears. Tight chest muscles can also pull your shoulders forward, making the rotator cuff work harder. Strengthening the small stabilizing muscles, like the rotator cuff and those around the shoulder blade, helps keep your shoulder joint healthy. A balanced routine with pulling exercises, mobility work, and rotator cuff training can fix these issues and improve your bench press form. - Overuse and Lack of Recovery
Lifting too often without rest can cause overuse injuries. Repeating heavy lifts without giving muscles and tendons time to recover leads to inflammation, small tears, and long-term issues like tendinitis or bursitis. Overtraining also reduces your body’s ability to heal, increasing your risk of injury. To stay safe, include rest days, vary your training intensity, and add support exercises for shoulder health. Listening to your body and addressing pain early can prevent more serious problems and help you continue making progress. - Joint Problems and Pre-Existing Injuries
People with past shoulder injuries or joint issues are more likely to get hurt doing the bench press. The AC joint, where the collarbone meets the shoulder blade, is easily irritated by heavy or repetitive lifting. The labrum, the cartilage that helps stabilize the shoulder, can also tear or get inflamed due to poor form. Previous dislocations, weak ligaments, or damaged cartilage make the joint less stable and more injury-prone. Conditions like bursitis or tendinitis can get worse with repeated bench pressing. If you have any of these problems, it’s important to adjust your workouts with guidance from a professional. - Limited Mobility in the Shoulder, Neck, or Spine
Poor mobility in the shoulder, neck, or upper back can lead to injury while bench pressing. If your shoulder can’t lift, stretch, or rotate properly, your body compensates with unnatural movement, increasing strain on joints and tendons. A stiff thoracic spine affects posture and shoulder blade movement, reducing stability. Tight neck muscles can throw off alignment and stress your shoulders even more. These issues make smooth movement difficult and increase the risk of pain or tendon pinching. Doing regular mobility work for these areas helps improve motion, reduces stress, and makes your bench press safer.
Trusted By The Houston Community
Patient Reviews
The staff is very professional and friendly. Dr. Cusick takes his time in explaining and going over any issues or concerns. Have not done much since the shoulder surgery for two months but I have not experienced ANY PAIN.
Tom Conklin
This is Iva Phillips. Very helpful visit today. Will be starting Therapy. Dr. Cusick took time to explain my problem and ways to try to prevent surgery.
Gilmer Phillips
Dr Cusick and his aide were very helpful with their assessment of my problem. They gave me alternative solutions to consider and showed me X-rays of my shoulder. I was surprised that we got in after a short wait. They took several X-rays and counseled with me in a very efficient manner. I was in and out in much less time than I had anticipated!
Jack Roland
AMAZING! Dr Cusick listened to me talk about my symptoms and pain. He talked to me rather than just look at my images. Later, he explained the images to me and together we agreed on a plan Of Action. 10/10
Peffley Nazlin
Thank you for a pleasant experience! The front office staff as well as the medical staff made me feel like family. They answered all my questions and I didn't feel rushed. The wait time was also less than 5 minutes of my scheduled appointment.
A M
Very enjoyable experience, the people are super nice and extremely knowledgeable. I highly recommend Dr Cusick and his team
Robert Peeler
If this surgery is a little frightening, I understand. I interviewed doctors until I was satisfied that the one I chose was right for me. The pain and restriction of movement in my left shoulder was debilitating. Dr. Michael Cusick is totally committed to his trade. Complete total reverse shoulder replacement.
Kyle Powell
Don't get me wrong there was hiccups and waiting to have surgery seemed like forever but Dr. Cusick, his office staff and the hospital staff especially has been amazing. They went above and beyond to get my surgery approved so we wouldn't have to put it off longer. Dr. Cusick keeps a positive outlook even at times...
Kathy Zenker
DR CUSICK was very thorough. He explain everything so I could understand. I didn't feel like I was being rushed through.he took time with me
Sandy Coalson
Wrapping Up
Shoulder injuries from bench pressing often happen because of things like bad form, weak or unbalanced muscles, and doing too much without enough rest. If your shoulder keeps hurting during or after bench pressing, it’s best to see an orthopedic doctor.
Visit a board-certified orthopedic surgeon at Michael C. Cusick, M.D, for shoulder injuries. Call us at (713) 794-3599 to book an appointment.
