Shoulder pain is one of the most common complaints I hear from clients. Old sports injuries, bad lifting habits, and terrible desk posture combine to create a perfect storm of tight and achey shoulders.
Thankfully, there are ways to exercise without further jacking up your shoulders. Redesigning your approach to training may even help you improve your posture and reduce pain in your life beyond the gym.
This two-part blog post explores how to train around shoulder pain. Part 1 shares which exercises to avoid and which to modify so they are more shoulder-friendly. Part 2 explains which exercises and training techniques you should prioritize to help you build strength and stability and keep your shoulders feeling good.
*Please note, if you are experiencing muscle or joint pain I always recommend seeing a physician or physical therapist. A personal trainer is not qualified to diagnose medical conditions or prescribe treatment and exercise is not a substitute for medical care. This is not intended to be a comprehensive list of shoulder solutions, but rather a few things that I have repeatedly found helpful with my clients.
Be Wary of Overhead Movements
If an exercise causes you pain you should stop doing it.
I can’t tell you how many times I’ve met with a new client who has an existing shoulder injury but tells me that they regularly perform heavy overhead pressing movements.
If you are dealing with any kind of shoulder pain, you should remove direct overhead movements from your program for at least a short period of time.
Overhead Pressing
Barbell overhead pressing poses the more risk to shoulder health than any other exercise.
In order to properly perform this movement you need full shoulder flexion (the ability to get your arms overhead), the ability to extend through your thoracic spine (mid-back), and core stability to prevent lower back hyperextension (arching).
If any of these pieces is missing, you run the risk of hurting your shoulder. This risk combined with the heavier loads people often force on these exercises (hello, ego) make this lift a poor choice for almost everyone.
Depending on the nature of your shoulder issue, you may be able to tolerate lighter overhead pressing using dumbbells or kettlebells in the scapular plane. This means that you keep your arms somewhat in front of your torso rather than out to the side in what I call the “high-five” position. Try single-arm pressing from the half-kneeling position to prevent you from arching your lower back.
High-five position on the left, scapular plane on the right
If you need to remove overhead pressing permanently, fear not. There are other exercises and tools you can use to get many of the same benefits without the pain or risk. I will dive into these options more in part 2.
Vertical pulling
You also need to be cautious with vertical pulling movements. If you can’t overhead press without pain, you don’t have any business performing chin ups or pull ups.
Lat pulldowns are one of the most commonly butchered exercise at the gym. If you want to try including lat pulldowns in your workouts, start with lighter weights and use an attachment that feels comfortable. Always pull your shoulder blades down before initiating each rep. Remove these if you experience any pain or discomfort.
Some people with shoulder issues are able to get into a semi-overhead position using dumbbell or kettlebell pullovers. This movement is completed by lying on a bench and slowly lowering a weight behind your head, creating a big stretch on the lats.
Become a Better Bencher
Since overhead pressing is likely out, most of your pressing work will be done in the horizontal plane. The bench press and its many variations are staple movements in this plane. In order to perform these exercises pain-free and ensure you aren’t putting your shoulders at risk, you need to learn a crucial technique known as packing your shoulders
To pack your shoulders, start with your arms extended above your chest in push-up position. Simultaneously pull your shoulder blades down away from your ears and together towards your spine. This creates a “shelf” with your upper back on the bench and naturally pulls your lower back into a slight arch.
You must maintain this packed position for the entirety of the set. Don’t lower the weight so far that front part of the shoulder dips forward. When you complete each rep, focus on locking out with your elbows rather than reaching your arms farther above you which causes the shoulder blades to pull apart.
It’s also important to make sure your elbows track properly during the bench press. Rather than lowering your arms to 90 degree angles with your sides, try to keep them within a 45 degree angle. Keep your palms facing slightly in throughout the exercise to help facilitate this movement. You should look like an arrow rather than a “T” when viewed from the top.
Read more: 6 common bench press mistakes
Bad shoulder positions can creep up where you least expect them
Many exercises in the gym can stress the shoulders without directly training them. One exercise that often bothers people with cranky shoulders is barbell back squatting. Because of the position of the arms and shoulders when supporting the bar on your back, this exercise can cause a lot of discomfort.
First, try moving your hands wider on the bar. This works best if you are able to use a lower bar position on your back. If that still causes problems, remove barbell back squats entirely and use a safety squat bar or front-loaded squat variations instead.
Read more: Can’t back squat? Try these front-loaded squats instead
In part 2, I explain why rows and other horizontal pulling motions are great for helping your shoulders feel good. However, bad rowing technique can also irritate your shoulders. A row should always be initiated from your shoulder blade rather than your shoulder joint.
Instead, pull your shoulder blade back towards your spine. Think about leading with the elbow and stop the row when your upper arm is even with your torso. Rowing back in a slight arc towards your hip can also help you keep your shoulder in a safe position and ensure that the row is properly targeting your back.
I also recommend a 1-second pause in the flexed position of rows to prevent you from yanking your shoulder and to keep you honest with the weight.
Be Smart
If you are dealing with a shoulder issue, first remove any exercise that causes pain. Most people with cranky shoulders will do best by removing all overhead pressing and pulling from their workouts. In time, if your issue is minor, you may be able to re-introduce light overhead work with dumbbells and kettlebells.
Be sure to pack your shoulders and keep your elbows tucked towards your sides during bench press variations.
Watch your shoulder position throughout your workouts, as you may experience pain on unrelated exercises such as barbell back squats.
Check out part 2 where I discuss what exercises you should prioritize to keep your shoulders healthy and avoid pain during training.