Incline Bench Press Shoulder Pain

Incline Bench press Shoulder Pain, Introduction

Incline bench press shoulder pain is a common presentation. Typically the individual will notice a mild discomfort at the front of the shoulder. What will happen over time is that if left to fester, it can become a pain that can decrease shoulder activities. It can get to a point where one will stop doing certain upper body exercises all together.

In this video we discuss a mechanical cause and 6 tips that can help manage the pain and discomfort.

Typical Pain Presentation

The typical presentation for incline bench press shoulder pain can look like this:

• Typically felt at the front of the shoulder

• Becomes aggravated during exercises such as the bench press and shoulder press

• Typically will be worse while performing incline press

• Can be painful during throwing activities or performing swimming stokes

• You may feel some tightness and discomfort when performing pectoral stretches, especially at a 45 degree angle

A Quick Synopsis

In the above image there are two arrows. The #1 arrow is indicating how the shoulder is pulled "down" towards the floor. This would place a stretch on the Pectoralis Minor. This position can have an impact on the muscles, especially if one shoulder has rleativeluy less flexibility of the Pectoralis Minor muscle. The 2nd arrow indicate how the shoulder blade is stabalized. An action that the Pectoralis Minor assists in.

The stabalizing of the shoulder blade provides a strong base to perform the movement of pressing.

Incline bench press shoulder pain can be the result of these factors:

• There is more force generated during the eccentric phase of the exercises

• More stress placed on the muscle during the lengthening phase of the exercise

• Less flexibility of a muscle can place more stress on a muscle

• During the incline bench press, more of the shoulders and upper portions of the Pecs (including Pec Minor, which has attachments to ribs 3-5) are recruited

6 Tips

1.  Stretch

2. Pressure points

3. Adjust mechanics

4. Avoid the incline press (temporarily)

5. Rest

6. Treatments to the Pectorals especially the Pectoralis Minor

More Resources:

Could the plank be causing your shoulder pain? Watch our video here to learn more. Symptoms that travel down the arm can be a condition called, Thoracic Outlet Syndrome (TOS). Watch our video from our clinic website to get a breakdown.