The #1 Lifting Mistake That Is Wrecking Your Shoulders

In the gym, the bench press and overhead press are cornerstone exercises for building upper body strength. They are also the top culprits for shoulder pain—but it's not the exercise that's the problem. It's the technique.

The single most common and destructive mistake I see is flaring the elbows out too wide.

Why Flared Elbows Harm Your Shoulder

When you perform a pressing movement (like a bench press or push-up) with your elbows flared out to the side at a 90-degree angle, you are creating a perfect storm for a serious injury called shoulder impingement syndrome.

Here's what's happening internally:

1. It Narrows the Subacromial Space: Flaring the elbows closes down the small space at the top of your shoulder (the subacromial space), which can pinch the rotator cuff tendons and the bursa (a fluid-filled sac) against the acromion bone. This is the source of that sharp, pinching pain at the top of each rep.

2. It Shifts the Load to Vulnerable Tissues: This position takes the primary load off your powerful pectoral and deltoid muscles and shifts it onto the much smaller, more delicate rotator cuff muscles, which are designed for stabilization, not for handling heavy loads.

3. It Encourages Poor Posture: This technique reinforces a forward-rounded shoulder posture, which perpetuates the cycle of dysfunction both in and out of the gym.

The Fix: Tuck Your Elbows

The solution is simple: tuck your elbows.

Instead of a 90-degree angle, aim to keep your elbows at roughly a 45 to 60-degree angle relative to your torso. When you look from above, the path of the barbell should look more like an arrow (^) than a straight line (—).

This small change:

• Keeps your shoulder joint in a safe, stable position
• Engages your lats for more stability and power
• Allows your pecs and delts to do the work they were designed for
• Protects your rotator cuff from excessive strain

Other Common Pressing Mistakes

| Mistake | Problem | Fix | |---------|---------|-----| | Shrugging shoulders up | Compresses subacromial space | "Pack" shoulders down and back | | Wrists bent back | Stresses wrist and reduces power | Keep wrists stacked over elbows | | Bouncing bar off chest | Loses tension, risks rib injury | Touch and pause briefly | | Excessive arch | Can strain lower back | Maintain natural spinal curve |

When to Seek Help

If you're already experiencing pain, proper technique is only part of the solution. You likely need professional care to address the existing inflammation, scar tissue, and muscular imbalances. Signs you need evaluation:

• Pain that persists for more than a week
• Pain that wakes you up at night (especially when lying on that shoulder)
• Clicking, popping, or catching sensations
• Weakness when raising your arm

Learn more at our main Shoulder Pain Treatment page.