Experiencing shoulder pain during bench press can severely limit your strength training regimen. Fortunately, there are several bench press alternatives the can help keep you lifting even if you have shoulder pain. Here’s a guide to alternative exercises that are easier on your shoulders.
1. Floor Press
The floor press limits the range of motion compared to a full bench press, which helps prevent excessive shoulder extension and reduces the risk of impingement. By not going as deep, you keep the shoulder in a more stable position. It is also great for working on the lockout of your bench press.
How to Perform:
- Lie on the floor with knees bent and feet flat.
- Hold dumbbells or a barbell directly above your chest.
- Lower the weights until your upper arms gently touch the floor.
- Press the weights back up to the starting position.
Reps and sets: 3 x 8
2. Pin Press
Pin presses start the lift from a dead stop position, which can be set at a point that avoids the painful arc of motion for your shoulder. A benefit of this over the floor press is you can finely tune the ROM depending on where your shoulders are painful. It also is great for working on the lockout portion of your bench press.
How to Perform:
- Set the safety pins in a power rack at a height where the bar starts just above your chest or above the painful portion of the lift.
- Lie on the bench and position yourself so that the bar is directly over your chest.
- Press the bar up until your arms are fully extended, then lower it back to the pins with control.
Reps and sets: 3 x 12
3. Board Press
Using a board press reduces the range of motion like the pin press, allowing you to train heavy without deep shoulder extension. This one is the easiest to set up if have a board to lay on your chest or attach to the bar making it my personal favorite.
How to Perform:
- Place a wooden board (or several boards stacked, depending on thickness) on your chest.
- Perform a bench press by lowering the bar to the board and then pressing it up.
- This limits how much the elbows can drop, reducing shoulder strain.
Reps and sets: 3 x 8
4. Close Grip Bench Press
The close grip bench press shifts some of the work from the pecs to the triceps, thus reducing the load and range of motion at the shoulder joint. This one is great if you only have mild shoulder pain. By just adjusting grip width you can take some of the strain off the shoulders.
How to Perform:
- Lie on a bench.
- Grip the bar with a fist or two widths apart.
- Lower the bar slowly to your chest and press it up, keeping the elbows closer to your body than in a standard bench press.
Reps and sets: 3 x 10
5. Swiss Bar Bench Press
The Swiss bar or football bar, due to its neutral grip, aligns the wrists and elbows in a way that typically feels more comfortable on the shoulders. Typically this facilitates more elbow tuck which takes some of the stress off the shoulder. Unfortunately, this is a specialty piece of equipment making it difficult for some to complete. If you don’t have the bar you can try a variation with dumbbells instead.
How to Perform:
- Lie on a bench with the Swiss bar racked above.
- Grip the bar with a neutral (palms facing each other) grip.
- Perform the bench press motion, being mindful of keeping the wrists straight and the movement controlled.
Reps and sets: 3 x 15
6. Dumbbell Bench Press
Dumbbells offer a more natural range of motion compared to barbells, allowing adjustments during the lift that can minimize shoulder discomfort. Sometimes your anatomy is just not optimized for a barbell press. A dumbbell press allows for the most natural movement that YOU control. This allows you to find the technique that is most comfortable for your shoulders.
How to Perform:
- Lie on a bench with a dumbbell in each hand.
- Start with the dumbbells at shoulder level and palms facing forward.
- Press the dumbbells up and slightly together at the top, then lower them back down.
Reps and sets: 3 x 10
7. Machine Press
Machine presses provide controlled motion that can help maintain proper form and reduce the likelihood of exacerbating shoulder pain. Every once in a while you can find a really great piece of equipment that just feels right. When you do it is buttery smooth and you only feel it in the right places.
How to Perform:
- Adjust the seat of the machine so that the handles are at lower chest level.
- Sit upright and grip the handles.
- Press the handles away from you and slowly return after a brief pause.
Reps and sets: 3 x 12
8. Decline Bench Press
The decline bench press places less stress on the shoulder joints by changing the angle at which the pecs are targeted. You end with less shoulder extension taking a lot of the stress off the shoulders.
How to Perform:
- Secure your legs at the end of the decline bench and lie down.
- Grip the barbell from the rack above with a slightly wider than shoulder-width grip.
- Lower the bar to your lower chest, then press it back up to full extension.
Reps and sets: 3 x 8
These alternatives can effectively help you continue strengthening your upper body without aggravating shoulder pain. Each exercise focuses on reducing the range of motion or shifting the load in ways that decrease shoulder stress. Remember, proper form and gradual progression are crucial to avoid further injury. If shoulder pain persists, consulting with a physical therapist or a professional coach to address underlying issues may be necessary. If you have any questions feel free to reach out.
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