Shoulder pain with pressing

One of the more common injuries I see in the clinic is a sharp pain in the shoulder with bench press and overhead pressing movements. It can have several causes including a torn rotator cuff which if that is the case would require further intervention. Typically though the problem is stemming from general irritation in the tendons around the shoulder, which is due to poor mechanics. The shoulder is a joint that requires more muscular control than most, so it is important to have stability training in your routine to assist with this. 

One overarching theme for lifters especially is that you want to pull as much or more than you press in order to keep the shoulder healthy. This is counter to how most people workout, but it is important to prevent injuries. So if you can bench press 75 lb dumbbells (or 10 lbs, the weight is all relative) for 3 sets of 10, you should be able to do at least the same with a single arm bent over row. 

The below exercises are designed to assist with scapular strength and stability as well as overall shoulder control. If you are having pain at the moment, it is important to stop doing the movement that is causing pain to allow the inflammation to heal. Then as you build back the stability in your shoulder you can safely incorporate pressing and increase your weight more effectively. 

*banded ER

*prone t

*single arm row

*ER with elevation

*KB rotation