How to Treat and Prevent Neck Pain Caused by Bench Press

The bench press exercise primarily involves the chest and shoulder muscles. Since the neck connects to these major muscle groups, it shares some of the load. Occasionally, this means sharing the pain that comes with performing the bench press with poor form or too much weight.

Learn how the bench press can cause neck issues and how to treat and prevent neck pain from the bench press.

If you experience neck pain from bench pressing, you've likely strained the muscles and facet joints in the back of your neck. The facet joints are small, bony joints that link the bones of the spine.

This injury can occur if you press your head into the bench when straining under a very heavy load.

• Achy pain that worsens with movement
• Muscle spasms (sudden, involuntary muscle contractions)
• Pain in the back of the neck or shoulders
• Neck stiffness
• Sharp pain

In addition, placing a small pillow or rolled towel behind the neck may relieve pain while sleeping.

Avoid bench pressing and other exercises involving the chest, shoulder, and neck muscles until your neck pain resolves.

However, if you experience tingling or numbing sensations that extend into the shoulders or arms, or if muscle stiffness worsens to the point where head movement is impossible, seek treatment from a healthcare provider.

Proper bench press technique is key for preventing neck pain. Follow these instructions for performing bench press with correct form:

1. Lie on the bench and grip the barbell with hands wider than shoulder-width apart.
2. Make sure your head, shoulders, and buttocks are in contact with the bench.
3. Squeeze your shoulder blades together so you have an arch in your lower back.
4. Ensure your feet are firm on the floor.
5. Release the barbell from the rack and bend your elbows to lower the bar. Bring the bar toward the bottom of your chest, lowering with control.
6. Your elbows should point about 60 degrees from your sides at the bottom of the lift.
7. Push the barbell back up to extend your arms, ending with the bar directly over your shoulders. Repeat.
8. Keep your head, shoulders, and buttocks in contact with the bench and feet on the floor during the entire movement.

Performing exercises to strengthen the shoulder girdle (the muscles that attach to the shoulder blade, collarbone, and upper arm) and postural muscles (the muscles that maintain an upright posture against the force of gravity) can also help support the neck during the bench press, which may make neck strain less likely.

Also, remember to practice good posture to prevent the neck muscles from becoming tight in the first place.

• Bench pressing can strain the neck muscles and joints if performed incorrectly or under too much load.
• Bench press neck pain can be mild to severe, causing stiffness, aches, muscle spasms, and pain in surrounding areas.
• Ice packs and pain relievers can treat mild to moderate bench press neck pain. More severe neck pain may require physical therapy or prescription medications.