Top 5 Mistakes That Cause Shoulder Pain in the Gym

Pannell Project
May 19
2 min read

by The Pannell Project

Shoulder pain is one of the most common issues we see in active adults and gym-goers. Whether you’re a powerlifter, CrossFitter, or weekend warrior, shoulder dysfunction can sneak up on you—and keep you out of the gym longer than you’d like.

The good news? Most shoulder issues are preventable. Here are the top five mistakes we see that lead to shoulder pain—and what you can do instead.

1. Skipping Warm-Ups That Activate the Right Muscles

Too many people go from car to bench press without prepping their body. A proper warm-up isn’t just about getting your heart rate up—it’s about activating your scapular stabilizers, rotator cuff, and core.

💡 Better Option: Add banded pull-aparts, wall slides, and dead bugs before pressing movements. Wake up the muscles that support the shoulder, not just the ones that move it.

2. Overdeveloped Upper Traps, Weak Mid/Low Traps

We love a strong upper body, but over-relying on your upper traps while neglecting your middle and lower traps can create imbalances that pull the shoulder out of alignment—especially during overhead movements.

💡 Better Option: Incorporate prone Y’s, T’s, and rows that emphasize mid/lower trap activation. We focus on these in our therapy sessions for clients with neck and shoulder tension.

3. Poor Shoulder Blade (Scapular) Control

If your shoulder blades wing out or shrug up with every rep, you’re putting strain on the rotator cuff and biceps tendon. This is especially common with internal rotation-heavy moves like front presses or dips.

💡 Better Option: Strengthen serratus anterior and practice slow, controlled scapular movements. Try scap push-ups or wall slides with lift-offs to re-train motor control.

4. Too Much Chest, Not Enough Back

A common imbalance: we press more than we pull. That overdeveloped chest (especially tight pec minors) can tilt the shoulder forward, compressing key structures and setting the stage for impingement.

💡 Better Option: Match your pushing reps with pulling reps. For every bench day, there should be a row day. And yes, stretch those pecs regularly—we’ll show you how.

5. Ignoring Pain Until It Becomes a Problem

A lot of gym-goers shrug off early signs of shoulder dysfunction—like pinching, tightness, or a “clicky” sensation—thinking it’ll go away on its own. But pain is often a warning light, not something to push through blindly.

💡 Better Option: Learn to listen to your body. We dive deeper into this in our blog, Understanding Your Pain: When to Push Through and When to Pause. It’s a must-read if you’re not sure whether your discomfort is normal or a red flag.

And of course, don’t wait until it sidelines you completely—come see us for a mobility screen or soft tissue tune-up. We can help you catch the issue early, so you stay active and avoid long-term setbacks.

Need a Shoulder Tune-Up?

We specialize in helping active adults and athletes identify the root causes of shoulder pain and fix them with targeted soft tissue work, movement retraining, and strengthening.

📍Serving Pontotoc, Tupelo & Houston, MS📅 Book a mobility screen or therapy session today:👉 www.thepannellproject.com