Submitted By: Jim Turner, Lansing, MI

I have a question about shoulder pain. I have hurt my A-C joints and when I bench press or military press it hurts my shoulders. Do you have any suggestions to strengthen shoulders so I can press again? Thank you for your help. 


X-ray or MRI may be needed to help diagnose your ailment. At minimum, you should describe the symptoms to a specialist and have a physical exam. An orthopedist, physical therapist, or chiropractor can then recommend appropriate exercises and/or other therapies. I can offer only generalizations.

The two main shoulder joints are the glenohumeral and acromioclavicular (AC). Arm movement at the shoulder mainly occurs at the glenohumeral, the most mobile and least stable joint in the body. Directly above that, the clavicle (collarbone) attaches to the highest point on the scapula, the acromion (the bump on the top of your shoulder). Shoulder "separation" refers to the acromioclavicular joint; shoulder "dislocation" and "subluxation" refer to the glenohumeral joint. Aside from these acute traumatic injuries and osteoarthritis, which can develop at either site, acromioclavicular injuries are more often caused by impact whereas glenohumeral injuries are more commonly associated with chronic overuse and the plight of the aging athlete. Glenohumeral injury typically involves either rotator cuff tears or impingement/bursitis or tendonitis. Discomfort when adducting or bringing your arm across the midline of the body suggests an AC problem. If the pain is more noticeable when performing pressing movements, then you may have injured your rotator cuff (RC). RC injuries are more responsive to exercise because the RC is comprised of small muscles as well as connective tissues. If you have a RC injury you'll find bench press less painful than incline or military press, and dumbbells easier on your shoulders than barbells or machine pressing exercises. Some shoulder injuries go away on their own, and exercising the affected area disrupts the healing process and makes the injury worse. In other instances, specific exercises are useful therapeutically and central to rehabilitation. This is why it is important to get a diagnosis and follow the prescribed course of treatment.