SPORTS & ATHLETIC PERFORMANCE · LIFTING · LOGANSPORT, IN
Lifting Shoulder Pain: 5 Mistakes (and Fixes)
Stop guessing—use a simple plan.
Shoulder pain in the gym usually comes from a mismatch between load, position, and control. These are the patterns we see most—and the fixes that tend to work.
Educational only. Not medical advice. Seek urgent care for severe/worsening symptoms or red flags.
The 5 Most Common Mistakes
- Pushing through sharp pain (especially overhead)
- No pulling balance (not enough rows/pull-aparts vs pressing)
- Ribs flared / low-back compensation on overhead work
- Limited upper-back mobility (stiff thoracic spine)
- Too much load, too soon after time off or a minor tweak
Fixes That Usually Help First
Modify the lift
Use pain-free angles and shorter ranges temporarily. Progress back as tolerance improves.
Pull more
For many lifters: add pulling volume (rows, face pulls, band work) to balance pressing.
Restore upper-back motion
Thoracic mobility plus scapular control often changes symptoms quickly.
When It’s Time for an Evaluation
- Pain is worsening week-to-week
- You can’t press, reach, or sleep comfortably
- Weakness, tingling, or pain traveling down the arm
- Symptoms persist even after 10–14 days of smart modifications
If you want a clear plan, start with an exam: Schedule here.
Shoulder Pain Lifting FAQs
Should I stop lifting if my shoulder hurts?
Not always. Many cases improve by modifying the lift, reducing load, and addressing mobility/strength deficits. If pain is sharp, worsening, or affects daily activity, get evaluated.
What shoulder pain is a red flag?
Red flags include sudden weakness after an injury, obvious deformity, rapidly increasing swelling/bruising, numbness/tingling down the arm, or severe night pain that doesn’t settle.
What’s the fastest first change to reduce shoulder irritation in the gym?
Reduce load and range temporarily, prioritize pain-free pressing angles, add pulling volume, and restore thoracic (upper-back) mobility and scapular control.
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