How to Modify an Incline Bench Press When You Have Shoulder Pain

Modifying how you perform an incline bench press can help lessen the stress on your shoulder area. But if the shoulder pain continues, consider alternative ways to work your chest muscles and check with your physician or a physical therapist.

Before you make any modifications, make sure your form is correct. An incline bench press requires an adjustable bench or an incline bench. The typical angle of the incline is 45 degrees, but it can be 15 degrees higher or lower. Lie with your back against the back support of the incline bench and your bottom against the seat. Your feet should be flat on the floor. Grab the bar with an overhand grip and your hands spaced shoulder-width apart.

There are two direct modifications you can make to an incline bench press to reduce the strain on your shoulder joints. The first modification is to lower the bar until you reach a 90-degree angle at your elbows. This means the bar will be at approximately chin level. However, sacrificing depth will prevent full utilization of your chest muscles.

Another modification is using a narrower grip, with your hands located 6 inches inside shoulder-width apart. This places more focus on your tricep muscles but still allows you to get the standard depth. The decrease in space at the shoulder joint is reduced because your elbows have more room to bend, so your shoulders do not have to compensate.

If the modifications still prove to be too painful, or if you don't want any risk associated with an incline bench press, there are two alternative exercises: a decline push-up and a standing angled cable pushout.

In a decline push-up, you perform push-ups with your feet located on a bench or chair. The movement closely mimics an incline bench press, however, your shoulder blades are not trapped against a seat and can move more freely, providing more room in the shoulder joint so that muscles can move properly.

For a standing angled cable pushout, you use a cable tower to push two hand attachments away from your body at a 45-degree angle relative to your chest. Again, the free movement of your scapula and shoulder and elbow joints greatly reduces the strain on your shoulder associated with the angled movement of an incline bench press.

Talk with your doctor and physical therapist if your shoulder is bothering you when performing an incline bench presses. A proper diagnosis along with consultation will allow you to choose exercises that are safe for you to perform.

If your goal is general fitness, you can avoid incline bench presses altogether. However, if you play a sport that requires a movement similar to the incline bench press, then the modifications and alternatives can be used.

• If you're experiencing shoulder pain during incline bench presses, be sure to check and correct your form to minimize stress on your shoulder joint.
• Modifications, like reducing the depth of movement or adjusting your grip width, can help ease strain on your shoulders while still working your chest muscles.
• If shoulder discomfort continues, consider alternative exercises, such as decline push-ups or standing angled cable pushouts, which allow for greater shoulder mobility.
• If you have persistent shoulder pain, talk with your healthcare practitioner or a physical therapist to avoid further injury and learn which exercises you can perform safely.