Bench Pressing Without Shoulder Pain: How Chiropractic Care Can Help

When bench pressing, shoulder pain is an all-too-common problem for many people. The causes of this type of discomfort can range from improper form to overuse injuries. Chiropractic care can be an effective means of avoiding shoulder pain when bench pressing, thereby allowing you to stay comfortable while lifting weights. In this blog post we’ll explore common causes behind such pains as well as how chiropractic care can help you stay comfortable while lifting weights in the gym or at home.

Table of Contents:

Common Causes of Shoulder Pain When Benching

Shoulder distress is a frequent issue for those just starting out with bench pressing. Poor form and incorrect technique can be major contributors to shoulder pain. When lifting too much weight or pushing yourself too hard, you may experience shoulder strain or injury due to overuse of muscles in the area.

When benching, certain aspects should be taken into account for optimal form. First off, your grip should be wide enough so that your elbows don’t flare out during the lift; this will help prevent impingement of the rotator cuff tendons in your shoulders. Additionally, keep your back flat against the bench with feet planted firmly on the ground and press up through your heels as you lift – this will help maintain balance and control throughout each rep.

If you find yourself having difficulty maintaining good form during lifts, it might be beneficial to use a spotter for assistance or lighter weights until you gain more strength and stability in order to avoid any potential injuries from occurring. Moreover, warming up prior to exercising is key as well – dynamic stretching helps prepare muscles for strenuous activity by increasing blood flow and loosening tight areas which can reduce tension placed on joints like shoulders when doing exercises such as barbell presses or dumbbell flys .

Finally, if all else fails but you still want an effective workout without causing further damage then consider switching up some of your exercises. For example, substituting push-ups instead of heavy chest presses can put less stress on shoulders yet still provide great results. Caring for ourselves is paramount when attempting to stay fit, so making sure we are safe before doing exercises such as bench pressing is essential. Listen closely to what your body tells you as no one wants to end up sidelined with a nagging shoulder injury.

Common causes of shoulder pain when benching can include overuse, improper form, and muscle imbalances. Chiropractic care may be able to provide assistance in preventing shoulder discomfort while bench pressing by understanding how it works.

Key Takeaway: To prevent shoulder pain when bench pressing, ensure proper form with wide grip and feet planted firmly on the ground; warm up properly before exercising to reduce tension placed on joints; and consider lighter weights or substituting exercises if necessary. In other words, don’t push yourself too hard – no one wants to be out of action due to an injury.

How to Reduce Shoulder Pain When Benching

To help minimize the ache in the shoulder area, certain strategies can be utilized.

Stretching beforehand is key for avoiding injuries and relieving soreness after benching. To warm up the shoulder joint, target rotator cuff exercises, perform overhead presses with light dumbbells or do band pulls across your chest from one arm to another. By doing this, you will prime your muscles for more intense workouts like benching without exerting them too much right away.

To maximize efficiency and decrease the danger of harm or exhaustion from overexertion, proper breathing technique is essential. When pushing against resistance (raising the barbell), always exhale. When releasing (lowering the barbell), inhale. This will give you better control over your movements and helps prevent strain by attempting heavier loads than what you can handle safely at present. Furthermore, ensure that rest days are taken between sessions so that muscle tissue has enough time to recover before the next set begins; this guarantees both safety and peak performance levels throughout your training cycle.

By making sure you warm up properly, stretch your muscles and use correct form when benching, you can reduce the risk of shoulder pain. Chiropractic care is a great way to treat existing shoulder pain from benching as well as prevent future injury.

Key Takeaway: To avoid shoulder pain when benching, ensure proper form and technique, warm up with rotator cuff exercises and light overhead presses, as well as practice mindful breathing throughout the exercise. Additionally take rest days in between sessions to give your muscles time to recuperate before the next set starts.

Chiropractic Care for Shoulder Pain When Benching

Shoulder pain when bench pressing is a common problem for many weightlifters. It can be caused by incorrect form, overtraining, or weak stabilizing muscles in the shoulder and upper back. Fortunately, chiropractic care offers an effective solution to reduce this type of discomfort.

Chiropractors use spinal adjustments to realign the spine and restore range of motion in the shoulders and other joints. This helps reduce inflammation that can lead to muscle tension and soreness around the shoulder area while benching. Additionally, chiropractic treatments focus on strengthening weakened muscles through targeted exercises which help support proper posture during exercise movements like bench pressing.

For those who experience chronic shoulder pain while bench pressing, it is recommended to make regular visits with a chiropractor part of an overall treatment plan for injury prevention or recovery from existing injuries related to lifting weights. During these visits your chiropractor will assess your condition utilizing various diagnostic tools such as x-rays and MRI scans if needed before prescribing any treatments like adjustments or massage therapy along with lifestyle modifications that may include stretches or ergonomic changes at home or work in order to minimize strain on the shoulders during everyday activities including hoisting heavy objects off the ground. 

Key Takeaway: Chiropractic care is an effective approach for weightlifters to alleviate shoulder pain when bench pressing. With the use of diagnostic tools, spinal adjustments, and massage therapy combined with lifestyle modifications, chiropractors can provide relief from discomfort and prevent further injury. Put simply – don’t let your shoulders suffer in silence; seek out professional help to get back on track.


Understanding the sources of shoulder soreness when bench pressing and how chiropractic care can assist in reducing or eliminating pain altogether is important. Chiropractors are knowledgeable in diagnosing shoulder pain caused by benching and can utilize a range of techniques to help alleviate the discomfort associated with it. With regular visits, your chiropractor will work with you on an individualized plan for reducing or eliminating your shoulder pain when benching so that you can continue enjoying the activities you love without discomfort.

Take control of your shoulder pain when benching with the help of a chiropractor. Schedule an appointment today to get started on the path to wellness and relief from discomfort.

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