Bench Press Technique: How Grip Width & Scapula Position Impact Shoulder Injury Risk
The bench press is one of the most popular exercises for building strength. But while it builds upper body strength, it’s also one of the leading culprits for shoulder pain in both recreational and elite lifters. New research shows that how you bench—specifically, grip width and scapula positioning—has a direct impact on your shoulder injury risk.
What the Research Found:
A 2024 study by Noteboom et al. examined the biomechanical effects of different bench press techniques on musculoskeletal shoulder loads. Ten experienced strength athletes performed 21 variations of the bench press while researchers measured joint forces and muscle activity.
Key results:
- Narrower grip widths reduced acromioclavicular joint compression and glenohumeral shear forces, lowering the risk of injuries such as distal clavicular osteolysis and rotator cuff tears.
- Scapula retraction (pulling the shoulder blades back) further reduced shoulder load and improved joint safety.
- Technique personalisation is essential—different athletes may require grip and scapula adjustments depending on their injury history and body mechanics.
Why This Matters for Athletes & Lifters:
Shoulder injuries such as rotator cuff tears and AC joint issues can sideline athletes for months. By making simple technical adjustments, lifters can reduce their risk of injury and train more consistently. For athletes returning from injury, these adjustments can be integrated into rehab programs to reintroduce bench pressing safely.
Practical Takeaways:
- Opt for a slightly narrower grip rather than a very wide one.
- Keep the scapula retracted throughout the lift.
- Work with a coach or physio to personalise technique if you have a history of shoulder issues.
- Prevention is key—good technique today = fewer injuries tomorrow.
Conclusion:
Bench pressing doesn’t have to mean shoulder pain. With evidence-backed technique modifications, athletes can maximise strength gains while minimising risk. Narrower grips and scapula retraction are simple, effective changes that can help lifters press safely for years to come.
📖 Reference:
Noteboom L, Belli I, Hoozemans M, Seth A, Veeger H, Van Der Helm F (2024). Effects of bench press technique variations on musculoskeletal shoulder loads and potential injury risk. Front Physiol, 15:1393235.