Lifters & Shoulder Pain
If you lift weights — whether you're chasing PRs or just love the gym — chances are you've felt shoulder pain at some point.
Maybe it’s a dull ache during bench press. A sharp pinch in overhead movements. Or just a nagging tightness that never fully goes away.
Here’s the truth:
Shoulder pain is common in lifters… but it’s not normal‼️
And it doesn’t mean you have to stop training — you just need to train smarter.
Let’s break down what every lifter should know about shoulder pain — including why it happens, what you can do about it, and how to keep lifting strong and pain-free.
Why Shoulder Pain Happens in Lifters
The shoulder is a highly mobile joint, which makes it great for lifting — but also more prone to irritation.
Especially if:
You’re lacking mobility or stability
You’re overloading the front side (hello, chest day)
You’re not addressing scapular control or rotator cuff strength
Your form breaks down under fatigue
You’re not balancing pressing with pulling
- Shoulder pain isn’t just a “shoulder” problem — it’s often the result of poor movement patterns, imbalances, or mobility restrictions.
Common Lifts That Trigger Shoulder Pain
If you’re feeling it during any of these, it’s time to pay attention:
Bench press (especially flat barbell bench)
Overhead press
Pull-ups or lat pulldowns
Snatches or jerks (Olympic lifting)
Even rows, if scapular movement is limited
These aren’t bad lifts. But if you’re lacking control, mobility, or alignment, they can become problematic fast.
What Shoulder Pain Might Actually Be
Here’s what might be going on under the surface:
Rotator cuff irritation
Shoulder impingement (pinching under the acromion)
Labral irritation
Poor scapular mechanics
Thoracic spine stiffness limiting shoulder mobility
Or a combo of all the above
Pain is a symptom — not a diagnosis. That’s why a thorough movement assessment is key.
What You Can Do About It
You don’t have to stop lifting‼️ But you do need a plan.
Here’s where to start:
1. Back off the aggravating lifts (temporarily)
Modify, don’t quit. Try incline bench instead of flat, landmine presses instead of strict overhead, or dumbbells instead of barbell to allow more natural motion.
2. Address mobility + stability
Focus on:
Thoracic spine mobility
Shoulder external rotation mobility
Scapular control drills
Cuff and serratus strengthening
(A good PT will help you identify exactly what needs work.)
3. Balance your push/pull volume
Most lifters overdo pushing and underdo pulling. Aim for a 2:1 pull-to-push ratio — more rows, face pulls, reverse flys, and pull-aparts.
4. Dial in your technique
A coach or PT can help you tweak positioning and tempo to avoid overload or poor joint angles.
You Can Train Around It
Here’s the good news: shoulder pain doesn’t mean you have to stop training. It just means your body’s asking for a better plan.
That’s where we come in.
At YourMove Physical Therapy, we help lifters:
Understand why the pain is happening
Stay in the gym while recovering
Build long-term strength and mobility
Fix the root cause, not just the symptoms
Shoulder pain doesn’t fix itself — but with the right plan, you can get back to lifting pain-free and stronger than ever.
📅 Book a free consult or movement screen here: https://yourmovephysicaltherapy.janeapp.com
📩 Questions? DM us anytime on Instagram: @yourmove.pt
