Shoulder pain during a bench press can seriously derail your progress and leave you frustrated. Two common reasons for this pain are shoulder bursitis and shoulder impingement. These conditions are closely related but do have distinct characteristics.
In this blog, we’ll explore what bursitis and impingement are, why they may occur, and how addressing the root cause can not only alleviate your pain but also improve your lifting technique. Firstly, let’s discuss the differences between the two:
What is Shoulder Bursitis?
Shoulder bursitis occurs when the bursa (a fluid-filled sac that reduces friction between tissues in the shoulder) becomes inflamed. This inflammation can lead to pain, swelling and restricted movement.
Symptoms of bursitis include:
- Pain at the front or side of the shoulder.
- Tenderness when pressing on the shoulder.
- Increased pain when lifting the arm overhead or lying on the affected side.
What is Shoulder Impingement?
Shoulder impingement occurs when the tendons or bursa in the shoulder are compressed, often under the acromion (part of the shoulder blade). This pinching leads to irritation and inflammation, resulting in pain and dysfunction.
Symptoms of impingement include:
- Sharp pain when lifting the arm, especially above shoulder height.
- Weakness in the shoulder during pressing or lifting motions.
- Pain that worsens after repetitive overhead or bench press movements.
How Do Bursitis and Impingement Differ?
While both conditions involve pain and inflammation in the shoulder, bursitis specifically targets the bursa, whereas impingement affects the tendons or the bursa due to mechanical compression. Bursitis often develops from chronic inflammation or overuse, whereas impingement is more closely tied to structural and movement mechanics.
Why Do These Conditions Occur During Bench Pressing?
Several factors can increase your risk of shoulder pain during bench pressing:
- Poor Thoracic Mobility
A stiff upper back (thoracic spine) limits the natural arch needed for proper bench press form. This forces the shoulders into positions that increase strain on the bursa and tendons.
- Limited Shoulder Mobility
Inadequate internal rotation of the shoulder reduces the joint’s ability to move smoothly, leading to irritation during pressing movements.
- Tight Neck Muscles
Tension in the neck muscles (upper traps, scalene and sternocleidomastoid) can create compensatory movements that overload the shoulder joint.
- Weak Shoulder Stabilisers
Weakness in the rotator cuff or scapular stabiliser muscles can leads to poor control of the shoulder blade and joint, increasing the risk of impingement or bursitis.
How Physiotherapy Can Help Shoulder Pain
At Invigorate Health and Performance, our clinicians specialise in treating shoulder pain, including bursitis and impingement. Here’s how physiotherapy can help:
- Pain Reduction
Manual therapy, soft tissue release and modalities like dry needling can reduce pain and inflammation.
- Restoring Mobility
Specific exercises to improve thoracic and shoulder mobility are key to relieving stress on the shoulder. Foam rolling, stretches, and mobility exercises can help improve mobility and reduce restrictions.
- Strengthening and Stability
Strengthening the rotator cuff and scapular stabiliser muscles ensures better control of the shoulder joint during bench pressing. This includes exercises like banded external rotations, scapular push-ups and lower trap activation exercises.
- Technique Improvement
Our clinicians analyse your bench press form to identify faulty movement patterns that may contribute to pain. Adjusting grip width, bench angle or scapular positioning can significantly reduce strain on your shoulders.
Why Choose Invigorate Health and Performance?
At Invigorate Health and Performance, we understand how frustrating shoulder pain can be for athletes and fitness enthusiasts. Our experienced team is trained to effectively treat bursitis and impingement, helping you return to pain-free bench pressing. With individualised care, we not only address your pain but also equip you with the tools to prevent future issues.
Don’t let shoulder pain hold you back. Book an appointment today with one of our skilled clinicians and take the first step towards lifting pain-free!
(Published Aug 13, 2025)
Written by: Nicholas Dimos (Senior Physiotherapist)
