Shoulder Impingement In Powerlifting
A Quick Fix Guide
The Reality of Shoulder Impingement
Shoulder impingement represents one of the most common training-limiting conditions in powerlifting. Research conducted around Powerlifting injuries found that shoulder injuries account for 19.6% of all powerlifting-related injuries, making it the second most common injury site after the lower back (30.8%). When you look at resistance training more broadly, shoulder injury prevalence rates range from 22% to 36%, so it a really common thing to have a shoulder injury if you train with weights.
Shoulder impingement is one of those issues where the pain (although intense) is very transient, you get and sharp pinch at certain ranges under load or through movements above the head and it dissapears as quickly as it came on. You can train through it but it will affect your outputs. What makes shoulder impingement particularly problematic for powerlifters is its progressive nature. The condition rarely presents as an acute injury but rather develops over weeks or months of training with suboptimal shoulder mechanics.
The technical definition of shoulder impingement involves the compression of soft tissues, primarily the supraspinatus tendon and subacromial bursa, between the humeral head and the acromion process. This compression creates the characteristic sharp pain that forces lifters to modify their training.
It is a mechanical issue, you have a certain amount of space at the front of the shoulder and a combination or increased muscle tone, decreased range of motion and isolated weakness of key muscle groups can very easily use up that small amount of space and leave you with impingement signs.
The Biomechanical Problem
The majority of lifters experiencing shoulder impingement focus their attention on the site of pain, leading to ineffective treatment strategies that often exacerbate the underlying problem.
Anatomically, shoulder impingement during the bench press occurs due to inadequate subacromial space. This space reduction is not typically caused by structural abnormalities but rather by dynamic dysfunction of the scapulohumeral rhythm (the coordination between the shoulder blade and the upper arm) during pressing.
The primary contributors to this dysfunction include anterior capsule tightness, posterior capsule restriction, overactivity of the upper trapezius and levator scapulae, and weakness of the lower trapezius and serratus anterior. These factors combine to create a forward head position of the humerus and inadequate upward rotation of the scapula during the pressing movement.
Understanding this biomechanics is really improtant to getting a positive outsome and actually guides a lot of the potential optiona you can use to correct it.
As a lifter the last thing you want is to be told “stop bench pressing for a while” so the solution has to be something you can use in conjunction with your current bench press training.
It all starts with a brief self assessment.
Assessment Protocol
Accurate assessment forms the foundation of effective intervention. Two specific tests will identify the primary restrictions contributing to your impingement. One thing to remember is that you are comparing one side of your body to the other. You have a good pain free side most likely, so that will be your guide for interventions.
Supine Shoulder External Rotation Assessment
Position yourself supine with the affected arm at your side, elbow flexed to 90 degrees. Maintaining contact between your elbow and ribcage, externally rotate your shoulder as far as possible without compensatory movement. Test both sides and note areas where you feel either pain or restrcition within the affected shoulder.
Shoulder Abduction Assessment
From a standing position with neutral spine alignment, abduct your shoulder through full range of motion whilst monitoring for compensatory patterns (lift your arms out to the sides and above your head).
Pain occurring before 90 degrees of abduction typically indicates impingement. This is the tell tale sign and is called the ‘Painful Arc’
Once you have some sort of confirmaiton of restriciton and pain you can use the tests again once you completed some invervention to improve the function of the shoulder.
Targeted Soft Tissue Release
The soft tissue component addresses the restrictions identified during assessment. Each technique targets specific anatomical structures contributing to the impingement pattern.
Pectoralis Major - Stick Release
The pectoralis major, particularly its clavicular fibres, creates anterior translation of the humeral head when overactive. Position a rigid implement (broomstick or similar) horizontally across the muscle belly at the level of the nipple line. You will find a taut band of the pec major. Apply consistent downward pressure whilst moving the arm from adduction to 90 degrees of abduction. Maintain pressure on areas of restriction for 60-90 seconds.
Pectoralis Minor - Stick Release
The pectoralis minor attaches to the coracoid process and, when tight, creates anterior tilting and protraction of the scapula. Using the same implement, position it just inferior to the clavicle and just inside the anterior deltoid and apply pressure at a downward angle toward the third and fourth ribs. Perform slow arm elevation whilst maintaining consistent pressure through the muscle belly.
Pec Major and Minor Release
Latissimus Dorsi - Hockey Ball Release
The latissimus dorsi contributes to internal rotation and adduction of the humerus. When overactive, it limits the external rotation required for optimal bench press mechanics. Lie with your arm elevated and the hockey ball positioned on the muscle belly of the lats. Lean into the ball and find the areas of restriction, hold the position until you feel the changing of muscle tone in the lats.
Lats Release
Upper Trapezius - Stick Release
Upper trapezius overactivity creates excessive scapular elevation, reducing subacromial space. Place the implement horizontally across the upper trapezius muscle belly and apply downward pressure whilst performing slow cervical rotation away from the affected side. The combination of pressure and movement effectively targets the overactive fibres.
Upper Traps Release
Strengthening Protocol
Addressing the weakness component requires specific strengthening exercises targeting the muscles responsible for optimal scapular positioning and glenohumeral stability.
Lower Trapezius Strengthening
The lower trapezius provides scapular depression and upward rotation, both essential for maintaining subacromial space during pressing movements. Perform prone Lower Traps Activation, on a flat bench focusing on scapular depression and retraction at the end range of motion.
Execute 3 sets of 3 x 10s with arms only and progress to loaded as strength improves. The emphasis should remain on movement quality and proper muscle activation rather than load progression.
The high rep ranges are to build endurance and give the muscle capacity to hold the position for extended period of time over the course of a set and/or workout
Lower Traps Activation
Serratus Anterior Strengthening
The serratus anterior provides scapular protraction and upward rotation, working synergistically with the lower trapezius to maintain optimal scapular kinematics. Wall slides with a foam roller offer an effective strengthening option that can be easily progressed.
For progression, use a band to promote more protraction of the shoulders and greater serratus activation.
Serratus Activation
Implementation Strategy
The most effective approach integrates assessment, soft tissue release, and strengthening in a systematic progression.
Pre-Training Protocol
Complete both assessment tests to identify current restrictions. Perform targeted soft tissue releases for identified problem areas, spending 2-3 minutes total on the most restricted tissues. Follow with activation exercises for lower trapezius and serratus anterior to establish proper muscle recruitment patterns prior to bench pressing.
Perform re- test of the movements and see whether a positive change has been made.
Post-Training Protocol
Repeat the most significant soft tissue restrictions identified during pre-training assessment. Reassess range of motion to confirm improvement and identify any areas requiring additional attention.
This systematic approach should be applied consistently over 4-6 weeks for complete resolution of symptoms. If done properly I would expect a change in symptoms within the initial session, unless you have trained with the issue for a very long period of time. Most lifters will experience noticeable improvement within 2-3 weeks of consistent application, with progressive reduction in pain and improved bench press mechanics.
Technical Implications
Addressing shoulder impingement extends beyond pain elimination to optimisation of bench press performance. Improved shoulder mechanics result in enhanced bar path efficiency, better force transfer through the kinetic chain.
The approach oulined above is a way to continue trainnig at the higher intensities and maintain the much needed consistency required to increase maimal strength.
Becoming more self aware and body aware is, in my mind, a key component to becoming the Powerlifter you want to be. Always find ways to continue training and mange any setbacks by being very proactive.