Bench Press Pain? It’s Probably Your Shoulder Mechanics
As an u105kg athlete I’ve pressed some decent numbers. To be exact I’ve bench pressed 185kg, logged pressed 160kg and monster dumbbell pressed 102.5kg, so I‘d like to think I know a bit about pressing and the mechanics of the shoulder joint.
If your bench press hurts your shoulders more than it hits your chest, you’re not alone — I’ve been there time and time again and I can undoubtable say, “you’re not broken.”
What is broken is the idea that more band pull-aparts or “just tucking your elbows” will magically fix the issue.
Most of the time, bench press pain isn’t about form tweaks — it’s about shoulder mechanics, posture, and how your body is actually built.
The #1 Problem: Poor Scapular Positioning
If your shoulder blades don’t move and set correctly, you’ll load the wrong tissues during pressing. This leads to:
Front delt overactivation
Biceps tendon irritation
Sharp pain near the AC joint or deep in the shoulder
With the JMSTRENGTH SYSTEM ™, I assess scapular positioning both during static posture with the online Structural Balance Screening, followed by an ongoing movement assessment while reviewing training videos.
Common issues I see, particularly with more experienced athletes:
Scapular winging
Anteriorly tipped shoulder blades
Dominant upper traps, underactive lower traps
The JMSTRENGTH SYSTEM ™ Solution:
A personalised Movement Prep Protocol focused on mid/low trap engagement, serratus activation, and thoracic mobility.
Fix the Setup: Bench to Your Structure, Not a Textbook
Trying to copy elite benchers’ technique without their structure is a recipe for pain. Your setup should reflect:
Your scapular angle
Natural shoulder rotation
Your arm-to-torso length ratio
I coach my athletes through their optimal grip width, bench path, and elbow position — all designed from the Structural Balanace Screening and refined through a feedback loop of reviewing training videos as they complete their sessions.
Your Program Should Include Mobility, Not Just Strength Work
If you’re locked into internal rotation all day (desk job, driving, poor posture), your pressing session already starts with the odds stacked against you.
The Movement Prep Protocol will negate and over time fix those issues before you even begin your training session by programming in:
Controlled thoracic extension drills
Active shoulder external rotation work
Specific banded priming and scapular control movements
No fluff. Just movements that help your body press heavy without pain.
ReSTORATION Isn’t Time Off — It’s Smart Progression
If you’re already dealing with pain:
I integrate pressing variations that work around the pain (e.g., floor press, Swiss bar, tempo work)
I programme progressive corrective and restorative work within your Movement Prep Protocol and accessory work
And I focus on corrective loading to rebuild solid movement patterns
You’ll still get stronger — without aggravating the issue.
Real Results, Not Guesswork
At JMSTRENGTH, I don’t just give you a program — I build a system around your body.
I assess, correct, and then overload safely — so you can hit PBs without pain.
Ready to Bench Pain-Free and Press Big Numbers?
You don’t need to guess. You need a coach who understands the demands of strongman and powerlifting, and how to build your body to meet them. That’s where my system leaves the rest for dust. We cover everything from the ground up with:
Structural Balance Screening
Personalised Movement Prep Protocol
Elite-level Strength Programming
Advanced Nutrition & Recovery
Apply now for 1:1 coaching or book your free strategy call today — and let’s build you into a pain-free, powerful presser.
Train hard,
James Morley
JMSTRENGTH