If you’re dealing with shoulder pain when pressing, like during bench or overhead press, you’re not alone. If you’ve ever felt a twinge—or even sharp pain—while doing overhead presses, bench presses, or push-ups, you should know that it is common, but NOT normal! Shoulder pain is one of the most common issues we see in active adults, and it tends to flare up more during pressing movements than pulling ones. So, why is that?
Let’s break it down.
Pressing Places More Stress on the Front of the Shoulder
Movements like overhead pressing, bench pressing, or dips require a lot of stability and control from the shoulder joint—especially the front structures like the biceps tendon, rotator cuff, and the joint capsule itself. If any of those tissues are irritated, tight, or weak, pressing becomes uncomfortable fast.
Compare that to pulling exercises like rows or pull-ups, which tend to target the back side of the shoulder and are less likely to provoke pain (unless you’re dealing with something like a labral tear or biceps tendon issue).
Posture, Volume, and Technique Matter
Most of us live in a world of forward posture—sitting at a desk, driving, texting—which encourages tightness in the front of the shoulder and weakness in the back. Then we go to the gym and add a heavy load to an already imbalanced system. It’s a recipe for pain.
When pressing, people often:
1. Flare the elbows too much
2. Arch the low back excessively
3. Lack full shoulder mobility (especially overhead)
All of this puts more pressure on the structures in the front of the shoulder.
Pulling Movements Often Strengthen What’s Underactive
Rows, face pulls, and pull-ups naturally train the posterior shoulder and mid-back muscles—areas that are typically underworked. These movements tend to feel better not only because they avoid aggravating inflamed tissue, but also because they help restore balance to the shoulder system.
When Pain Limits Your Training, It Can Impact More Than Just Your Shoulder
This is where things get deeper than just anatomy.
When you have to cut out or scale back on big lifts like overhead press, bench press, or even push-ups, it often feels like you’re losing momentum in the gym. You can’t train as hard, your progress slows, and your confidence in your body takes a hit.
And that starts to seep into your mindset:
- You start skipping workouts or avoiding the gym altogether.
- You feel frustrated or discouraged, especially if you’re used to being active and consistent.
- You might even fall into a spiral of unhealthy habits—less movement, poor sleep, stress eating—all because the pain derailed your routine.
This is something we see all the time, and it’s important to know: you’re not alone, and there’s a way forward.
What Can You Do?
If you’re dealing with shoulder pain during pressing, here are a few practical tips:
1. Dial Back the Load
Reduce the weight or switch to dumbbells to allow more freedom of movem
2. Check Your Technique
Especially your elbow position and shoulder control.
3. Strengthen the Back Side
Face pulls, banded rows, and prone Y/T/W exercises can build crucial stability.
4. Improve Shoulder Mobility
Tight lats, pecs, and a stiff thoracic spine can all limit overhead capacity.
5. Don’t Ignore the Mental Side
Acknowledge the frustration, but don’t let it stop you. Progress can look different while you heal—but you can still move forward.
6. Get Expert Help
Pain that lingers more than a few days or keeps coming back usually needs expert attention.
The Bottom Line
Pain with pressing doesn’t mean your training has to stop—it just means your shoulder might need some fine-tuning. Most people find relief quickly with the right mix of hands-on work, targeted exercises, and smart movement modifications.
And perhaps most importantly—it helps you stay consistent, so you don’t lose the progress you’ve worked hard for or fall into the mental spiral that injuries can bring.
If your shoulder has been holding you back, we’d love to help. Our one-on-one sessions are designed to get you out of pain and back to the workouts you love—stronger, more confident, and more resilient than before.
Reach out today to schedule your first visit or ask us a question. Your shoulders—and your mindset—will thank you.
