Shoulder Strong: Pressing Without Pain (Cressey‑style focus)

Author: Anthony Nitti · November 8, 2025

Shoulder pain during pressing is usually not about being weak. It is often about positions, range, and load you cannot yet tolerate. This page shows how to press without guessing using posture first setup, shoulder friendly variations, and simple progressions.

Publisher and Founding Editor

Anthony Nitti, Founder and Founding Editor of EZMUSCLE

EZMUSCLE publishes posture led strength and performance education built for real schedules. Editorial standards prioritise evidence informed decisions, repeatable setups, and coaching that reduces injury risk while still driving visible progress. Learn more at anthonynitti.com.

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The Big Idea

Pressing becomes painful when you combine the wrong range, the wrong grip, and the wrong dose of volume or intensity. The fix is not to stop training. The fix is to pick a variation your shoulder tolerates, then rebuild the missing pieces.

Posture first, performance always. Small position wins compound into safer strength and visible results.

What we are solving

Positions

Ribs flared, poor brace, shoulder sits forward, scapula cannot move freely.

Tolerance

Load and volume outpace tissue capacity, especially with high stress ranges.

Exercise choice

Bar paths that demand more shoulder extension or rotation than you can control.

Two minute screen before you press

1) Wall slide with exhale

Stand with ribs down, exhale, then slide arms overhead without shrugging or arching the low back. If you lose the ribs or feel a pinch, you need a different press angle first.

2) Neutral grip incline test

Try a light dumbbell incline press with a neutral grip. If this is pain free, you have an option to train pushing while you build overhead capacity.

3) Landmine press test

Landmine pressing gives the scapula freedom to rotate and often feels better than strict overhead work. If this is pain free, it becomes your main press for a block.

Posture first setup cues

Use this sequence every time

Stack: ribs over pelvis, neutral head, do not chase a bigger arch
Exhale then brace: long exhale to set ribs, then brace before the rep
Press in the scapular plane: elbows slightly forward of the body, not flared straight out
Reach at the top: finish with controlled upward rotation, avoid shrugging hard
Stop short of ugly reps: keep 2 reps in reserve while you rebuild tolerance

If pain spikes, reduce range, reduce load, slow the tempo, or change the press angle.

Shoulder friendly pressing swaps

Swap the variation, keep the goal. You are still training pressing strength.

Landmine press

Often the best first option. The bar path is more forward than true overhead, and the scapula can move freely. Use half kneeling first, then standing.

Neutral grip incline dumbbell press

Less shoulder extension at the bottom than flat bench for many lifters. Keep ribs down, control the descent, stop before the shoulder rolls forward.

One arm dumbbell press

Adds a core stability demand and can allow a more comfortable path. Keep the elbow slightly in front of the body.

Bottoms up kettlebell press

Forces stability with lighter loads. Great bridge back to overhead positions.

Push up plus

A controlled push up with a reach at the top can help train serratus and upward rotation mechanics.

What to limit for now

Deep dips, very wide grip bench, and heavy overhead work done with rib flare. Bring these back later when your positions and tolerance are stronger.

Progress plan for 6 weeks

Weeks 1 to 2: pick the pain free press option, train it twice per week, keep 2 reps in reserve
Weeks 3 to 4: increase total weekly pressing volume by a small step, add light cuff and upper back work
Weeks 5 to 6: test a steeper incline or a lighter overhead variation, keep landmine as the main lift

You are building capacity. Consistency and high quality reps matter more than the absolute load right now.

The 30 minute shoulder strong session

Short session, clear structure, no guessing. This is built for busy professionals and athletes who want progress without flare ups.

4 minutes: breathing and brace plus wall slides
16 minutes: main press variation, 4 sets of 6 to 10 reps, stop 2 reps short of failure
6 minutes: row or pull down, 3 sets of 8 to 12 reps
4 minutes: cuff and scap capacity, 2 sets of 15 to 25 reps

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Why EZMUSCLE

Assessment led programming that fixes posture faults before loading heavier.

Short, focused sessions tailored to busy professionals.

Weekly progress tracking with simple nutrition habits, no extreme rules.

Coaching lineage rooted in athletics, physio principles, and real client results.

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We screen posture, breathing, and movement positions, then build the plan around your week.

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FAQs

Is it safe to exercise with shoulder pain

In many cases, yes, with smart modification. Choose a pain free variation and manage load and volume. Clinical practice guidelines commonly recommend active rehab and strengthening as first line care for many shoulder pain presentations.

Should I stop bench pressing

Not always. Often the fix is to change grip, press angle, range, and weekly dose. Neutral grip incline and landmine pressing are common bridges.

What should I feel during pressing

You should feel the chest, shoulders, and triceps working without sharp pinching. If symptoms spike after training for more than a day, reduce range or dose.

How long does it take to rebuild overhead pressing

Many lifters can build tolerance within 6 to 12 weeks if they progress gradually and keep positions clean. Start with shoulder friendly options and earn your way back.

Evidence and references

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Educational content only. If you have severe or worsening symptoms, seek assessment from a qualified health professional.

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