Shoulder Pain With Pressing? 8 Smart Ways to Keep Training Without Ending Up on the Operating Table

Shoulder pain during pressing movements—like bench press or overhead press—is incredibly common in active adults.The mistake most people make? They either push through the pain or stop pressing altogether.

The good news: shoulder pain doesn’t automatically mean you need to stop lifting. With the right adjustments, you can often keep training while reducing irritation and building better long-term shoulder health.

Here are 8 smart, evidence-informed tips to help you press more comfortably while dealing with shoulder pain.

1. Limit Depth and Range of Motion (For Now)

If pressing through a full range of motion causes pain, forcing it usually makes things worse. Instead, temporarily limit your depth to stay within a pain-free or low-pain range.

Examples include:

• Floor presses instead of full bench press

• Pin presses

• Stopping just short of the painful bottom position

This allows you to maintain strength without constantly irritating sensitive shoulder structures.

2. Manage Resistance (Check the Ego)

Heavier weight isn’t better when your shoulder is already irritated. If symptoms show up during or after pressing, it’s a sign the load may exceed your shoulder’s current capacity.

Try:

• Reducing weight

• Slowing the tempo

• Focusing on controlled, high-quality reps

You’ll still build strength—just without continuously aggravating the joint.

3. Choose Shoulder-Friendly Pressing Variations

Not all pressing exercises stress the shoulder the same way. Many people tolerate alternative variations far better than traditional barbell pressing.

Often better-tolerated options include:

• Neutral-grip dumbbell pressing

• Landmine presses

• Slight incline pressing

If a movement consistently causes pain, that doesn’t mean pressing is bad—it may just mean that variation isn’t right for your shoulder right now.

4. Add Extra Warm-Up Time on Pressing Days

If your shoulder feels stiff, achy, or “not ready” at the start of a workout, it’s asking for more preparation—not fewer exercises.

Adding 5–10 minutes of targeted shoulder warm-up can:

• Improve mobility

• Reduce pain during pressing

• Improve movement quality

A rushed warm-up is one of the most common contributors to shoulder pain in active adults.

5. Activate External Rotators Before You Press

Your rotator cuff plays a key role in stabilizing the shoulder during pressing movements. Light external rotation activation before workouts can improve shoulder control and reduce symptoms.

Important note: this should feel like activation, not fatigue. If your cuff is smoked before your first lift, you’ve gone too hard.

6. Don’t Skip Lower Trap Activation

The lower trapezius helps control shoulder blade position during pressing and overhead movements. Poor lower trap function can increase strain on the shoulder joint itself.

Helpful warm-up options include:

• Prone Y raises

• Wall slides

• Banded overhead reaches

This improves how your shoulder blade moves—and how your shoulder tolerates load.

7. Wake Up the Serratus Anterior

The serratus anterior is essential for smooth shoulder blade movement, especially during overhead pressing. When it’s underactive, the shoulder often takes more stress than it should.

Effective activation drills include:

• Scapular push-ups

• Wall slides with lift-off

• Bear crawls

Better serratus function often equals better pressing tolerance.

8. Optimize Your Sleeping Position to Reduce Shoulder Pain (It Matters More Than You Think)

Shoulder pain doesn’t just come from the gym, sleeping position can keep the rotator cuff irritated for hours every night.

If you sleep on your side:

• Avoid lying directly on the painful shoulder whenever possible.

• Hug a pillow or place one under your top arm to support the shoulder and prevent it from rolling forward.

If you sleep on your back:

• Place a pillow under the affected shoulder and arm to keep the shoulder in a more neutral, supported position rather than pulled forward or hanging unsupported.

If you end up sleeping on the painful shoulder:

• Place two pillows under your head and one pillow under your trunk. This creates a “moat” around the shoulder, reducing direct weight-bearing and pressure through the joint.

Reducing strain on the shoulder overnight can significantly improve morning stiffness and overall recovery.

The Big Picture

Pressing with shoulder pain isn’t about avoiding strength training—it’s about training smarter.

By adjusting range of motion, managing load, improving warm-up strategies, and supporting the muscles that stabilize the shoulder, many active adults can continue pressing while symptoms calm down. Part of our shoulder evaluation process includes identifying what factors are contributing to your specific shoulder pain and an action plan to address them.

If shoulder pain has been lingering despite your best efforts, it’s a sign that your shoulder needs a more structured plan, not more random exercises or some instagram guru's advice.

That’s exactly where a step-by-step shoulder approach can make all the difference with clear guidelines on training, a progressive rehabilitation program, symptom management strategies, and how this all relates to your end goal.

Ready to Get Back to Pressing Without Shoulder Pain?

If shoulder pain has been lingering it may be time for a more individualized approach.

A free phone consultation can help determine:

• What’s actually driving your shoulder pain

• Whether your current training habits are helping or hurting

• If our step-by-step approach is the right fit for your goals

👉 Click here to book a phone consultation and find out if we can help you move, lift, and sleep without shoulder pain.

Dr. Kayla Kerek, DPT, OCS

Owner & Sports Physical Therapist

Vitality Physical Therapy