Introduction:
Shoulder pain during workouts is one of the most common issues lifters face — and most ignore it until it’s too late. If your joints hurt more than your muscles after a session, something’s off. In this post, we break down the most common causes and how to fix them.
- Poor Shoulder Warm-Up = Disaster
Jumping into heavy pressing movements without warming up your rotator cuff is like flooring a cold engine. A few targeted movements like band pull-aparts, internal/external rotations, and light dumbbell raises can activate the stabilizers and protect your joints. - Elbow Position Is Everything
If you’re flaring your elbows out at 90 degrees during a bench or overhead press, you’re inviting impingement. Instead, tuck your elbows at about 45 degrees. This keeps the stress on your pecs or delts — not your joints. - Weak Rear Delts and Mid-Traps
Neglecting posterior chain work leads to imbalance and overcompensation in the front delts. Add in face pulls, reverse pec dec, and incline reverse flys to keep your shoulders balanced and pain-free. - Mobility > Ego
If you’re forcing range of motion on tight joints, you’re not building strength — you’re breaking your body down. Work shoulder dislocates, thoracic extensions, and doorway stretches into your weekly routine.
Conclusion:
Don’t train through pain — train smarter. Fix your form, activate the right muscles, and build shoulders that last.