Shoulder Health for Lifters: Keep Pressing Pain-Free

The shoulder is the most mobile joint in your body, and mobility comes at the cost of stability. That is why shoulders are often the first joint to complain when training is unbalanced. The good news: a few habits prevent most problems.

Balance Pushing With Pulling

Many programs are heavy on bench press, overhead press and push-ups, with only a little rowing. Over time, that imbalance can pull the shoulders forward. A simple rule: do at least as many sets of pulling (rows, pull-ups, face pulls) as pushing each week. Many lifters do even more pulling.

Train the Small Muscles Too

The rotator cuff and the muscles around your shoulder blades keep the joint centred. Include a couple of these each week:

• Face pulls with a band or cable.
• External rotations with a light band or dumbbell.
• Band pull-aparts.
• Prone Y and T raises on an incline bench.

Light weights and controlled reps — these muscles respond better to quality than to heavy loads.

Warm Up the Shoulders

Before pressing, spend a few minutes on arm circles, band pull-aparts and light sets of your first exercise. Cold shoulders under a heavy bar are a common source of tweaks. Our warm-up guide has a quick template.

Pressing Technique

Keep your shoulder blades pulled back and down during the bench press, avoid flaring your elbows straight out to the sides, and do not lower the bar to your neck. Read our bench press technique guide for the details.

When They Ache

• Swap barbells for dumbbells, which let your arms find a natural path.
• Use a neutral grip (palms facing each other) for presses and pull-ups.
• Reduce range temporarily, such as a floor press instead of a full bench press.
• Keep training what does not hurt.