Shoulder Impingements: Why Most Shoulder Pain Isn’t a Shoulder Problem

Most shoulder pain that shows up when you bench or press doesn’t actually start in the shoulder joint. For most people with shoulder impingement, the real issue is almost always a loss of scapular movement and control.

Why Shoulder Pain Starts

Shoulder impingement is one of the most common causes of pain for lifters and active people, especially those who get shoulder pain when benching. Studies show that up to 70% of people with shoulder pain have some form of shoulder impingement.¹ It develops when the scapula stops moving properly, restricting the space around the rotator cuff and leading to pinching and irritation. The glenohumeral joint is a true ball-and-socket joint that’s designed for full, 360-degree movement. When the scapula is locked down, motion gets restricted and the pain eventually follows. Research shows that restoring proper scapular mobility and control is key to resolving impingement and preventing it from returning.¹

Why Focusing on the Front Isn’t Enough

Most people address the pain at the front of the shoulder, hitting the pecs and delts. This approach doesn’t solve the underlying problem or actually fix shoulder impingement. Unless you restore scapular movement and upper back mechanics, you’re simply chasing symptoms. Effective relief means making sure the shoulder blade can rotate, tilt, and glide as intended. If you ignore this, the ball-and-socket joint never regains its full function.

The Right Sequence: Inhibition Before Activation

The real fix for shoulder impingement starts with inhibition, releasing the muscles that keep your shoulder stuck. Once mobility is restored we need to activate those muscles. Strengthening the scapular stabilizers and retraining proper shoulder mechanics helps keep the joint centered and reduces the likelihood of re-injury.² This order resets the pattern and keeps you pain-free longer.

This is the same approach I use with clients and in my own training. You don’t need an hour just 5-10 minutes on a focused routine that follows the right order.

Want to see the step-by-step sequence for how to fix shoulder impingement and learn the coaching cues? See my full routine on Instagram.

https://www.instagram.com/p/DQ9tjesAB-x/

If you’re dealing with shoulder pain when benching or pressing, stop chasing symptoms. Shoulder impingement exercises that focus on restoring scapular control and training your support muscles are how to fix shoulder impingement and treat your shoulder like the 360-degree joint it is. When you address the real cause, you get lasting results.

References

¹ Kibler WB, et al. Scapular dyskinesis and its relation to shoulder pain. Br J Sports Med. 2013;47(14):877-885. Link

² Ludewig PM, Reynolds TM. The association of scapular kinematics and glenohumeral joint pathologies. J Orthop Sports Phys Ther. 2009;39(2):90-104. Link