If your shoulder hurts during a press, it can be tempting to search for a warm-up that will let you finish the workout. A warm-up video can show an exercise, but it cannot tell you why your shoulder is painful or whether that exercise is appropriate for you.
Our June Instagram reel demonstrated a band warm-up before bench pressing. This article takes the next question seriously: what should you discuss when pressing remains uncomfortable?
Describe the part of the movement that bothers you
Notice whether discomfort occurs as you lower the weight, press it up, set up on the bench or move your arm afterwards. Tell your practitioner whether it starts immediately, develops over several sets or is noticeable later that day. You do not need to deliberately reproduce painful movements to collect information.
It also helps to mention what has changed recently: exercise selection, equipment, training frequency or the demands of other activities. These observations give an assessment useful context. They do not establish a diagnosis on their own.
Do not treat a band exercise as a test of whether you can keep lifting
If a movement makes the pain worse, stop or modify that activity rather than repeatedly testing it with heavy loads. General shoulder advice encourages gentle movement instead of complete immobilisation, but that does not mean every exercise or load is suitable while your shoulder is painful.
A practitioner can help you discuss appropriate activity and whether further assessment is needed. Avoid assuming that being able to complete a warm-up means you are ready for your normal working sets.
Ask about the whole plan
At an appointment, explain the lifts you want to return to and the role they play in your training. Ask what the assessment suggests, which activities you can continue and what changes are being recommended. Discuss how you will review progress rather than choosing a return date from an online video.
If exercise is part of the plan, ask for clear instructions about technique, load and what to do if symptoms change. These details should fit your assessment. This article does not prescribe the band sequence, a number of sets or a universal pressing technique.
Know when to seek medical attention
Seek urgent medical assessment for sudden severe pain, inability to move the arm, a change in shoulder shape, major swelling or persistent loss of sensation, particularly after an injury. Shoulder or arm pain with chest pain or shortness of breath needs emergency help; call 911.
If symptoms keep returning, worsen or interfere with sleep and everyday tasks, arrange an assessment rather than relying on warm-up changes alone. A blog cannot determine whether your symptoms are a tendon, joint, muscle or other problem.
Discuss shoulder care in Bridgeland
Explore our shoulder pain guide and physiotherapy in Bridgeland. If you already have a rehabilitation plan and want help discussing a return to gym training, tell the clinic when enquiring about personal training.
Contact REVIVELAB with your concern or view appointments through Jane. The clinic is at 217 4 St NE, Unit 105, Calgary.
Sources
Topic inspired by REVIVELAB's June 16 bench-press warm-up caption. General clinical guidance: NHS: shoulder pain and Leicestershire Partnership NHS Trust: shoulder pain and when to seek care. This is general education, not a diagnosis or personalised exercise prescription.