Glenn DawsonReset-U Fitness · Owner and CEO of Reset-U Fitness

Shoulder Pain From Bench Press? Do This Instead

21 Feb 2026 · 1 min

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1:09

In this short fitness tutorial, the instructor addresses shoulder pain that can arise from the traditional barbell bench press and demonstrates an alternative exercise using a stability ball and dumbbells. The movement involves leaning back on the ball, bridging the hips, and sliding the dumbbells outward to a 45-degree angle while keeping elbows under the hands, which off‑loads the humeral head and reduces stress on the shoulder joint. The coach explains how the ball helps position the shoulder blades for a solid base, how the altered hand‑elbow angle lessens joint strain, and how the exercise simultaneously engages the core. Viewers are encouraged to try the variation and share the video.

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Ah, is barbell bench press hurting your shoulder? If it is, try this move out instead. Grab a ball and some dumbbells. We're going to change the angles and the way that your shoulder blades move so that you don't have pressure on the shoulder joint. Your first movement is going to be to lean back, bring the dumbbells to your chest. You're going to bridge your hips, slide the dumbbells out to a 45-degree angle. This will take pressure off of the humeral head or the top of your shoulder. Then press up and together, keeping your elbows underneath your hands. Because of the shape of the ball, this should give you the benefit of creating a good foundation in your shoulder blades, and the angle of your hands and your shoulders takes pressure off of your shoulder joint. On top of that, you're also building your core the entire time. Imagine you're pressing with the barbell. Even if you have great shoulder mobility, your hands are still locked, means your shoulder joints are still locked. And if you're bringing your elbows above your hands or all over the place, you're putting so much strain on the shoulder joint. Let's change it up. When you change the angle of the dumbbell, it takes pressure off and it's easier for your shoulder blades to grab and create a better base for you to press. Try it out and share this video with your friends.