How to Bench Press Without Shoulder Pain

3 weeks, 4 days ago Strength & Powerlifting
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BamaBench Guest
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Mar 22, 2026 09:41

Every time I start getting into a heavy bench press cycle my front delts and shoulders start to scream. I have tried tucking my elbows more and widening my grip but nothing seems to completely eliminate the discomfort.

I am wondering if my setup is the problem. I try to get a good arch and retract my scapula but maybe I am losing that position during the set. I also do a lot of face pulls and band pull aparts to help with shoulder health but it does not seem to be enough when the weight gets over 300lbs.

Do you have any secret tips for benching pain free? Are there specific cues that helped you keep your shoulders in a safe position? I really love benching but the pain is starting to limit my progress and I am worried about doing some long term damage to the joints.

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