Why Does My Shoulder Hurt When I Bench Press
The Rib Position Problem That Destabilizes Your Entire Pressing Platform
Shoulder pain during bench pressing is so common that many lifters accept it as normal. The standard advice is to retract harder and reduce range. This manages the symptom while the cause continues underneath.
Why Retracting Harder Does Not Fix It
The bench press requires the scapula to retract and depress against the rib cage, creating a stable platform for pressing. When ribs are in the right position (down, slight internal rotation), the scapula sits flat. The serratus anterior and lower trap anchor it. The rotator cuff centrates the humeral head in the glenoid.
How Rib Position Controls Scapular Stability
When ribs flare due to lost Zone of Apposition and anterior pelvic tilt, the scapula does not have a flat surface. The lower portion tips away from the rib cage. Retraction cues help partially, but you are retracting against a curved surface. The scapula slides and wobbles. Stability is compromised.
The Mechanism Of Bench Press Shoulder Pain
Without scapular stability, the humeral head translates anteriorly as you lower the bar. The anterior capsule gets stretched. The biceps tendon gets loaded. The supraspinatus gets compressed. This mechanism is driven by rib position, not shoulder position.
Why The Right BC Pattern Makes It Worse
The Right BC pattern described in PRI research places the right shoulder more internally rotated and forward than the left. The right side starts from a more compromised position. The right side consistently feels less stable, clicks more, and is more prone to impingement.
How Restoring Rib Position Eliminates Shoulder Pain
Restore rib position through breathing and oblique engagement so ribs are down before you touch the bar. The scapula has a flat surface. Retraction is easy. The humeral head stays centrated. MOVECHECK tests rib position in the Ribcage stage and shoulder function in the Shoulder Complex stage, prioritizing rib correction before shoulder mobility work.
See This In Your Own Body
Every concept in this article is tested in the MOVECHECK assessment. Find out which patterns apply to you.
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