Shoulder pain is one of the most common issues people face in the gym. Whether it’s a sharp twinge during a pressing movement or a dull ache that lingers after training, it can disrupt your routine and put your progress on hold.
Most shoulder issues can be prevented, managed or improved with a smarter approach to training. These five tips are designed to help you build strong, stable shoulders that allow you to train consistently and confidently.
1. Stop Pushing Through Pain
This may seem obvious, but it is something that people often overlook. If a movement causes pain in your shoulder, the worst thing you can do is push through it. Pain is your body’s way of telling you that something is wrong. That might be technique, tightness, inflammation, or simply a movement your shoulder is not ready for.
If bench pressing hurts, try reducing the weight, adjusting your grip or swapping it for a neutral dumbbell press. You may need to modify the exercise entirely for a particular phase. Whatever the case, chasing numbers at the expense of joint health is never worth it.
2. Work On Mobility
A lack of mobility is often at the root of shoulder discomfort. The shoulder is a mobile joint by design, but when other areas, such as the thoracic spine or latissimus dorsi, are stiff, that mobility is compromised.
Regular mobility work should be part of your routine. That might include thoracic extensions, wall slides or simple band routines to restore range of motion. If you cannot move your shoulder freely, overhead pressing and pulling movements will only increase strain and frustration.
3. Strengthen The Back
A lot of shoulder problems are disguised as back problems. The muscles that support your shoulder blades play a key role in shoulder health. If they are weak or inactive, the shoulder joint is left to do all the work.
You need more pulling than pushing in your programme. A good rule of thumb is a 2:1 ratio—two pulling exercises for every pushing movement. Rows, face pulls, band pull-aparts, and reverse flies are all excellent for activating the muscles that stabilise the shoulder.
4. Improve Pressing Technique
Pressing is not just about moving a weight. It is about doing so with control and alignment. Most poor pressing habits stem from neglecting the setup. Shoulders shrug, backs arch, and the movement becomes more about compensation than strength.
Focus on lowering the weight with control. Keep your shoulders down and back. Engage your lats and create tension across the upper back. Think of pressing as a full-body movement that starts with stability.
Push-ups are a great place to rebuild pressing mechanics. Once you can perform them with reasonable control and no discomfort, you can progress to variations using dumbbells or a barbell.
5. Change Your Grip
Sometimes, all it takes is a slight change to avoid irritation. Using the same grip every session can lead to overuse and joint stress. Rotating grips and angles can reduce wear on the shoulder joint and keep things feeling fresh.
If you usually barbell bench press, switch to dumbbells for a block. Try a neutral grip or incorporate tempo work to improve control. The same goes for pulling movements. Rotate between pronated, supinated and neutral grips to share the load across different tissues.
Train With Purpose
Healthy shoulders are built through smart, consistent training. You don’t need endless rehab exercises or specialised equipment. What you do need is a programme that prioritises movement quality, balance and recovery.
Pain-free training means knowing when to push and when to pull back. It means taking care of the small things—mobility, posture, set-up—that allow the big lifts to flourish.
Shoulder Mobility Exercises
For increased flexibility, reduced stiffness, a freer and fuller range of motion, and less shoulder pain, try these exercises.
Train The Foundry Way
Shoulder health is not an afterthought. It is built into every phase of our programming. From your first session, you will learn how to move well, engage properly and build strength without risking your joints.
Whether you are recovering from a setback or looking to prevent one, our coaching helps you train with confidence. Strong, mobile shoulders are not just possible, they are the standard we work towards at Foundry.
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