It seems to be the popular thing these days to tell everyone that they shouldn’t be doing any type of pressing if they have shoulder pain, or have had or are at risk for shoulder injury. Should you be 1 rep maxing the bench press if your shoulder has been bothering you? No. Can you still perform the bench press, and other types of pressing movements if your shoulder has been bothering you? Absolutely. 

Telling someone who loves to bench press that they can’t bench press anymore is like telling Joey Chestnut he can’t eat hotdogs anymore – it ain’t gonna happen. Bench Press was always my best lift, maxing out at 335 lbs weighing 170. So understandably when I tore my rotator cuff throwing a medicine ball, I was on the bench press the next day (lucky for you you’re not taking advice from my 22 year old self). That being said, I rebuilt my shoulder (and continue to do so) using the same 3 movements over, and over, and over again. The process is not a sexy one, but the consistency and attention to the small details goes a long way. Yesterday I benched 225 for 11 reps, pain free.

In addition to taking the time to rehab your shoulder, how you implement pressing back into your training is equally as important. Don’t swing for the fences, it’s not worth it. If you had a significant injury, it’s likely that your shoulder will feel the way it once did. Your best option is to accept that and find what works for you to continue building muscle and strength without aggravating the injury. Try the following 3 pressing variations to ease back in post-rehab.

#1. Eccentric Push-ups with ROM targets increasing over time

#2. Dumbbell Floor Press

#3. Shoulder-saver Press

Bonus: Chain Press – this deloads the bottom of the movement to keep you shoulder in a less vulnerable position