Shoulder pain is a common issue for people who exercise and those who don’t. The shoulder can move a lot but isn’t very stable, which can lead to aches, pains, and injuries. Doing the regular barbell bench press can be tough on your shoulders and cause discomfort, but incorporating Shoulder-Friendly Chest Exercises can help you strengthen your upper body without risking shoulder strain.

As someone who has been a personal trainer for a long time, loves to stay fit, and used to do powerlifting, I’ve dealt with many shoulder problems. Some came on suddenly, like when you get hurt, while others developed slowly over time. I’ve also helped many clients who had shoulder pain.

It’s important to know that some injuries need medical help and time to heal. Always talk to a doctor instead of ignoring pain. But if your pain is not too bad and your doctor says it’s okay, you might be able to change your workout to be easier on your joints.

In this article, I’ll share my top ten chest exercises for people with sore shoulders.

Table of Contents:

Top Ten Shoulder-Friendly Chest Exercises

1. Barbell Floor Press
2. Single-Arm Dumbbell Floor Press
3. Dumbbell Floor Fly
4. Dumbbell Incline Squeeze Press
5. Barbell Pin Press
6. Barbell Board Bench Press
7. Slingshot Bench Press
8. Band-Assisted Bench Press
9. Spoto Bench Press
10. Block Push-Up

FAQ’s

Overview

References

Top Ten Shoulder-Friendly Chest Exercises

Shoulder pain can be tough, but it doesn’t mean you have to stop exercising altogether. Here are my top ten exercises that are gentle on your shoulders.

1. Barbell Floor Press

The Barbell Floor Press is an old-school exercise that’s great for your chest and shoulders. It’s been around for a long time, even before the bench press became popular. Doing this exercise on the floor limits how far you can move, which helps ease the pressure on your shoulders. Plus, you can easily do it at home.

Here’s how to do it:

• Set up a barbell in a squat rack at about hip height.
• Lie down on the floor with your eyes directly under the bar. You can keep your legs straight or bent, whichever is more comfortable.
• Grab the bar with your hands a little wider than shoulder-width apart, palms facing away from you.
• Push your upper back into the floor and lift the bar off the rack.
• Bend your elbows and lower the bar until your upper arms lightly touch the floor. Keep your elbows slightly tucked in.
• Push the bar back up by extending your arms. Repeat for the number of reps you want to do.
• Carefully place the bar back on the rack and take a break.

Here are some extra tips to make the Barbell Floor Press even better:

• Always have someone spot you or use a power rack to stay safe while lifting.
• Try different grip widths to find the one that feels best and works your muscles the most.
• If you lift your hips slightly, it can turn the exercise into more of a decline press, targeting your muscles in a different way.

2. Single-Arm Dumbbell Floor Press

The Single-Arm Dumbbell Floor Press is another great exercise that’s kind to your shoulders. It’s especially good for home workouts or if you prefer exercising alone.

Here’s how to do it:

• Lie down on the floor with your legs bent or straight, whichever is comfortable for you.
• Hold a single dumbbell over your chest with your palm facing in or facing down.
• Press your shoulders into the floor and tighten your core muscles.
• Bend your arm and lower the dumbbell until your upper arm lightly touches the floor.
• Keep your elbow close to your side as you lower the weight.
• Push the dumbbell back up and repeat the movement.
• Switch to your other arm and do the same number of reps.

This exercise is great for finding and fixing any strength differences between your left and right sides.

Tips to get the most out of the Single-Arm Dumbbell Floor Press:

• If you need help or want to ensure safety, use your free arm for support or self-spotting.
• You can also try doing this exercise with two dumbbells instead of just one.
• Don’t have dumbbells? No worries, you can use kettlebells as an alternative.

3. Dumbbell Floor Fly

The Dumbbell Floor Fly is a great way to work your chest muscles without putting too much strain on your shoulders.

Here’s how to do it:

• Lie down on the floor with your legs bent or straight, whichever is comfortable.
• Hold a dumbbell in each hand with your palms facing each other. Lift the dumbbells over your chest, keeping your elbows slightly bent and firm.
• Open your arms wide, lowering the dumbbells to the sides until your upper arms lightly touch the floor, forming a T-shape.
• Squeeze the dumbbells back up and together, then repeat the movement.

This exercise helps isolate your chest muscles without overstretching your shoulders, making it safer and more effective.

Tips for doing the Dumbbell Floor Fly:

• Start with lighter weights since this exercise can be more challenging than it seems.
• For added comfort, place a folded exercise mat or foam pad under your head while lying on the floor.
• You can create a superset routine by alternating between Dumbbell Floor Flyes and Dumbbell Floor Presses.

After finishing a set of Floor Flyes, immediately do a set of Floor Presses without resting in between. This can help maximize your workout efficiency.

4. Dumbbell Incline Squeeze Press

The Dumbbell Incline Squeeze Press is a great exercise for your chest that’s gentle on your shoulders. It’s easy to do and a fantastic alternative to flat bench presses. Plus, it really works your chest muscles!

Here’s how to do it:

• Adjust your bench to a 10 to 20-degree incline.
• Sit on the bench with a dumbbell in each hand.
• Hold the dumbbells with your palms facing each other, and press them together.
• Lie back on the bench so that the dumbbells are at the center of your chest and your upper arms are close to your sides.
• Push the dumbbells up while keeping them pressed together.
• Lower the dumbbells back down to your chest and repeat the movement.

This exercise is a great way to target your chest muscles without straining your shoulders.

Tips for doing the Dumbbell Incline Squeeze Press:

• Hex-shaped dumbbells are ideal for this exercise because they’re easier to keep pressed together.
• Focus on pressing the dumbbells inward and upward to really engage your chest muscles.
• Keep the incline angle moderate, between 10 to 20 degrees, to avoid putting too much stress on your shoulders. Steeper angles above 30 degrees can increase shoulder strain, so it’s best to stay within the recommended range.

5. Barbell Pin Press

The Barbell Pin Press is a smart way to work your chest without putting too much strain on your shoulders.

Here’s how to do it:

• Adjust the safety bars on your power rack to be about 8-12 inches above your chest.
• Set up for a bench press like you normally would, and lift the bar off the rack.
• Lower the bar by bending your arms until it lightly touches the safety bars.
• Pause without relaxing for 2-3 seconds.
• Push the bar back up and repeat the movement.

This exercise reduces the range of motion, which can help lessen the stress on your shoulders during the bench press mid-point.

Tips to get the most out of the Barbell Pin Press:

• Ensure that both sides of the barbell touch the safety bars simultaneously during each rep.
• The higher you set the safety bars (further from your chest), the easier it will be on your shoulders.
• Adjust your hand grip width based on your comfort and goals. A shoulder-width grip or slightly wider is generally gentler on the shoulders compared to a wide grip.

6. Barbell Board Bench Press

The Barbell Board Bench Press is a useful exercise, especially for those with shoulder issues. It limits your range of motion, making it easier on your shoulders and reducing the risk of overextension. You’ll need a yoga block or something similar for this exercise.

Here’s how to do it:

• Lie down on your bench and place a yoga block on your chest where the bar usually touches during a bench press.
• Set up for the bench press like you normally would and lift the bar off the rack.
• Bend your arms and lower the bar until it lightly touches the yoga block.
• Push the weight back up and repeat the movement.

This exercise is great for building strength without putting too much strain on your shoulders.

Tips for doing the Barbell Board Bench Press:

• Always have a spotter nearby or use a power rack for safety.
• If you want to decrease your range of motion even more, you can use two yoga blocks instead of one.
• If the yoga block moves around or you want to secure it better, you can use a resistance band to hold it in place on your chest.

7. Slingshot Bench Press

The Slingshot Bench Press is a technique that uses a resistance band to assist in bench pressing. Created by powerlifter Mark Bell, this band wraps around your upper arms to give you some help at the bottom of your bench press rep. This part of the lift is where your joints are under the most stress, so getting some assistance here can reduce strain.

Here’s how to do it:

• Put the slingshot band around your upper arms.
• Set up for bench presses like you normally would, and lift the bar off the rack.
• Lower the bar until it lightly touches your chest.
• Pause for 2-3 seconds without relaxing.
• Push the bar back up and repeat the movement.

This technique can help reduce the stress on your joints during the most challenging part of the bench press.

Tips for the Slingshot Bench Press:

• If you don’t have a slingshot band, you can use a strong booty band as an alternative.
• Try different grip widths to find the most comfortable and effective position for you.
• You can also use a slingshot band for incline and decline bench presses, as well as during push-ups. This can add variety to your workouts and provide similar benefits to the standard bench press with the band assistance.

8. Band-Assisted Bench Press

The Band-Assisted Bench Press is a clever way to make your bench press more joint-friendly. While bands are often used to add resistance, in this case, they help reduce the weight at the bottom of the lift, easing the strain on your shoulders. For this exercise, you’ll need two bands and a power rack.

Here’s how to do it:

• Attach two bands to the top of your power rack and loop them around your barbell. Load the bar with the weight you want to use.
• Set up for bench presses as you normally would, and lift the bar off the rack.
• Lower the bar until it lightly touches your chest.
• Pause for 2-3 seconds without relaxing.
• Push the bar back up and repeat the movement.

This variation of the bench press can be a great option if you’re looking to protect your shoulders during your workouts.

Tips for the Band-Assisted Bench Press:

• Always check your bands for any signs of damage before using them, as a broken band could lead to serious injury.
• You can also use this setup for incline and decline bench presses to vary your workouts.
• As your shoulder pain improves, gradually reduce the strength of the bands until you can comfortably perform non-assisted bench presses again. This progression will help you safely return to regular bench press training.

9. Spoto Bench Press

The Spoto Bench Press, named after powerlifter Eric Spoto, is a great exercise for increasing lockout strength while being gentle on your shoulders. Competitive lifters often use it, but it’s also effective for anyone looking to protect their shoulders during chest workouts. The best part is, you don’t need any extra equipment like bands or blocks – making it accessible and efficient.

Here’s how to do it:

• Set up for bench presses as you normally would, and lift the bar off the rack.
• Lower the bar until it’s about 6 to 8 inches above your chest.
• Pause for 2-3 seconds without relaxing.
• Push the bar back up and repeat the movement.

This exercise can help you build strength without putting excessive stress on your shoulders, making it a valuable addition to your workout routine.

Tips for the Spoto Bench Press:

• Start with lighter weights and gradually increase as you get comfortable, as this exercise can be tougher than it seems.
• For safety, perform Spoto presses in a power rack or with a spotter nearby.
• Try different grip widths to find the most comfortable and effective position for you. This can help optimize the exercise and reduce strain on your shoulders.

10. Block Push-Up

The Block Push-Up is a great variation of the classic push-up that’s especially kind to your shoulders. It’s perfect for home workouts and can be used as a finishing exercise after weightlifting sessions.

Here’s how to do it:

• Place a yoga block on the floor.
• Squat down and position your hands shoulder-width apart on either side of the block.
• Walk your feet back until you’re in the push-up position, with your body forming a straight line from head to heels.
• Brace your core and tighten your leg muscles.
• Bend your arms and lower your chest until it lightly touches the block.
• Push through your arms to extend them fully and repeat the movement as needed.

This modification helps reduce strain on your shoulders while still providing a great chest workout.

Tips for the Block Push-Up exercise:

• To decrease your range of motion even more, stack two blocks together instead of using just one.
• If you don’t have yoga blocks, you can use weight plates or any other sturdy prop to limit how far you go down in the push-up.
• Adjust your hand position to what feels comfortable. Placing your hands shoulder-width apart is usually gentler on your joints compared to wider hand placement.

FAQ’s – Shoulder-Friendly Chest Exercises

1. Is it safe to train around shoulder pain?

Training around shoulder pain can be safe in certain situations, but it depends on the cause and severity of the pain. Here are some guidelines to consider:

• Sharp or Severe Pain: If your shoulder pain is sharp, severe, or came on suddenly, it could indicate an acute injury. In such cases, it’s crucial to seek medical treatment and rest the shoulder until it heals. Look out for other warning signs like swelling, redness, and loss of strength.
• Dull Aches and Stiffness: On the other hand, if you experience dull aches and stiffness in your shoulder that improve as you warm up, it may be less serious. In these cases, training around the pain may be possible, but proceed with caution and listen to your body.
• When in Doubt, Seek Medical Advice: If you’re unsure about whether it’s safe to train with shoulder pain, it’s always best to consult with a healthcare professional. They can assess your condition, provide a proper diagnosis, and recommend the best course of action.

Remember, even shoulder-friendly exercises like the ones mentioned in this article should be approached with caution if you have an existing shoulder problem. Prioritize your health and well-being above all else.

2. Which exercises are the worst for the shoulder joints?

While it’s important to note that there isn’t a one-size-fits-all list of exercises that are universally bad for shoulder joints, several exercises have the potential to cause chronic or acute shoulder pain for some individuals. These exercises include:

• Behind the Neck Press: This exercise can put excessive strain on the shoulders and may lead to impingement or injury.
• Behind the Neck Pull-Ups and Pulldowns: Similar to the behind-the-neck press, these movements can stress the shoulder joints and may not be suitable for everyone.
• Upright Rows: Upright rows can also contribute to shoulder impingement and discomfort, especially if performed with improper form or excessive weight.
• Parallel Bar Dips: While dips can be an effective chest and triceps exercise, they can also place significant stress on the shoulders, particularly if done with poor technique or excessive depth.
• Bench Presses: While the bench press is a popular chest exercise, improper technique, excessive weight, or flared elbows can contribute to shoulder strain or injury.

It’s important to remember that these exercises may not be inherently bad for everyone, but they can pose risks for certain individuals, especially those with pre-existing shoulder issues or poor mobility. It’s crucial to listen to your body, use proper form, and consider alternatives or modifications if you experience shoulder pain or discomfort during these exercises. Consulting with a fitness professional or physical therapist can also help tailor your workout routine to minimize the risk of shoulder injuries.

3. What prehab exercise can I do to protect my shoulders from injury?

You’ve mentioned some excellent shoulder prehab exercises that target the rotator cuff and shoulder stabilizers, which can help protect your shoulders from injuries. Here’s a brief overview of each exercise:

• Face Pulls: Face pulls target the rear deltoids and upper back muscles, promoting better posture and shoulder stability.
• External Rotations: External rotations strengthen the rotator cuff muscles, particularly the infraspinatus and teres minor, which help stabilize the shoulder joint.
• Internal Rotations: Internal rotations work the subscapularis muscle of the rotator cuff, contributing to overall shoulder stability and balance.
• Band Pull-Aparts: Band pull-aparts engage the muscles of the upper back and rear shoulders, improving shoulder mobility and posture.
• Cuban Presses: Cuban presses combine external rotation with overhead pressing, enhancing shoulder strength and stability in multiple planes of movement.

Incorporating these prehab exercises into your regular workout routine can indeed help “bulletproof” your shoulders and reduce the risk of future injuries. However, it’s essential to perform these exercises with proper form and technique, and gradually progress in terms of resistance and intensity to reap the maximum benefits. Consulting with a fitness professional or physical therapist can also provide personalized guidance and ensure you’re targeting the right muscles effectively.

4. Is it okay to train through pain?

Listen to your body when it comes to pain during exercise. While some discomfort like muscle fatigue is normal, sharp or persistent pain is a sign of trouble. Stop and assess if you feel bad pain during a workout. Continuing through bad pain can worsen injuries and delay recovery. Prioritize safety and seek professional advice if needed.

5. Who should I speak to about persistent shoulder pain?

If you’re experiencing persistent shoulder pain, it’s advisable to consult with health professionals specializing in sports injuries. Here are some professionals you can consider reaching out to:

• Athletic Trainers: They specialize in preventing, diagnosing, and treating sports-related injuries, including shoulder pain.
• Chiropractors: Chiropractors can provide adjustments and therapies to alleviate shoulder pain and improve mobility.
• Orthopedic Surgeons: If your shoulder pain requires advanced diagnosis or surgical intervention, an orthopedic surgeon can assess your condition and recommend appropriate treatments.
• Physical Therapists: Physical therapists design personalized exercise programs and therapies to address shoulder pain, improve strength, and enhance mobility.
• Sports Massage Therapists: These therapists specialize in massage techniques that can help relieve muscle tension and pain in athletes and active individuals.
• Sports Medicine Physicians: They specialize in sports-related injuries and can provide comprehensive evaluation, diagnosis, and treatment plans for shoulder pain.

Choose a professional based on your specific needs, and don’t hesitate to seek their expertise to address persistent shoulder pain effectively.

Overview

Shoulder pain can indeed be debilitating, affecting not only your workouts but also everyday activities like grooming, driving, and sleep. The discomfort can be constant or flare up during specific movements, making it challenging to perform even simple tasks without discomfort.

It’s crucial to take shoulder pain seriously and seek appropriate medical attention. Ignoring the pain or attempting to push through it can worsen the condition and lead to further complications. By addressing shoulder pain promptly, you can prevent it from interfering with your quality of life and maintain your ability to engage in physical activities you enjoy.

Additionally, understanding the underlying causes of shoulder pain and implementing preventive measures can be beneficial. This includes proper warm-up and stretching routines before workouts, using correct form and technique during exercises, incorporating shoulder-friendly chest exercises into your routine, and listening to your body’s signals to avoid overexertion.

Ultimately, taking a proactive approach to shoulder health can help you manage pain, prevent injuries, and continue leading an active and fulfilling lifestyle. Consulting with healthcare professionals and following their recommendations can guide you toward effective treatment and rehabilitation, allowing you to regain comfort and mobility in your shoulders.

References;

• Lucas J, van Doorn P, Hegedus E, Lewis J, van der Windt D. A systematic review of the global prevalence and incidence of shoulder pain. BMC Musculoskelet Disord. 2022 Dec 8;23(1):1073. doi: 10.1186/s12891-022-05973-8. PMID: 36476476; PMCID: PMC9730650.
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