The Rising Epidemic of Shoulder Injuries in Resistance Training

Shoulder injuries are increasing among competitive athletes and everyday lifters. The shoulder’s extreme mobility—key for performance—reduces intrinsic stability, making it vulnerable under heavy, repetitive loading ^{[1, 22]}. From 1990–2007, U.S. emergency departments treated ~970,800 weight-training injuries (~150/day), ~90% involving free weights ^[9]. Once concentrated in adolescents, injuries now increasingly affect adults as participation grows ^[1].

Explore more in our Training Resources or dive into the Peer-Reviewed Study.

Prevalence and Statistics of Shoulder Injuries

• Powerlifting: ~29% report upper-extremity pain; the shoulder is the leading site ^[20].
• NEISS trend: Shoulder injuries rose 81% from 2000 (8,073) to 2017 (14,612) and are projected to increase another 55% by 2030 (~22,691)—a 181% jump from 2000 levels ^[17].
• Injury patterns: Sprains, strains, and muscle tears constitute ~65.1% of cases ^[9].

Demographic Insights

• Gender: Males account for 83.3% of shoulder injuries ^[9].
• Age: The most affected group is now 20–29 years (30.5% of cases) ^[17].
• Diagnosis: Sprains/strains/muscle tears comprise 65.1% of reported injuries ^[9].
• Age trend: Average age increased from 30.93 (2000–2005) to 34.33 (2012–2017) with broader adult participation ^[1].

Common Shoulder Injuries in Weightlifting

1. Rotator cuff injuries — strains, tendinopathies, and tears from repetitive loading/overhead movement ^[19].
2. Subacromial impingement — tendon compression with altered scapular kinematics ^[14].
3. Glenoid labrum tears — SLAP/Bankart lesions from heavy loading and poor control ^{[3, 23]}.
4. Anterior instability — excess humeral head translation with laxity or imbalance ^[23].
5. AC joint pathologies — including distal clavicle osteolysis from repetitive bench-press stresses ^[4].

The Bench Press and Its Role in Shoulder Injuries

The flat-bench press is a prime driver of shoulder pathology due to multiple biomechanical faults:

• Restricted scapular movement: Flat pads pin the scapulae and limit natural motion, heightening impingement risk ^[14].
• Excessive range of motion: Bar-to-chest depth can overstretch the anterior capsule and overload the AC joint ^{[8, 4]}.
• “High-5” position stress: Abduction + external rotation mirrors unstable throwing mechanics and increases anterior instability risk ^[7].
• AC joint loading: Repetitive horizontal ad/abduction concentrates compressive forces at the AC joint ^[4].

Recent analysis shows suboptimal setup—flared elbows, inadequate scapular depression, misaligned bar paths—significantly elevates rotator-cuff and AC-joint loading ^[18], reinforcing ACSM guidance for technique and equipment that protect joint structures ^[1].

Explore more in our Training Resources or dive into the Peer-Reviewed Study.

Contributing Risk Factors Beyond Bench Design

1. Poor technique: Uncontrolled reps, flared elbows, inconsistent bar paths amplify stress ^{[2, 7, 15]}.
2. Overuse & inadequate recovery: High-volume pressing without deloads/rest drives microtrauma ^{[10, 21, 1]}.
3. Exercise selection: Behind-the-neck presses/upright rows reduce subacromial space and elevate shear forces, especially with heavy loads or poor form ^{[5, 12, 11]}.
4. Muscular imbalances: Weak scapular stabilizers/rotator cuff impair joint centration ^{[16, 6, 13]}.

See our Shoulder Training Resources and Set Up & Body Positioning to build durable mechanics.

How the Advanced Muscle Mechanics Launch Pad™ Fixes the Problem

ACSM recommends equipment that supports natural joint kinematics, distributes load tissue-sensibly, and facilitates safe technique ^[1]. The Launch Pad™ was engineered around those principles and directly counters the documented failure modes of the flat bench:

1) Restored Scapular Freedom

Contoured torso support permits natural scapular retraction/protraction and upward rotation, preserving scapulohumeral rhythm and reducing impingement risk ^[14].

2) Safer, Controlled Range of Motion

Graduated elevation optimizes depth to maintain muscular loading while avoiding excessive humeral extension and AC stress ^{[8, 4]}.

3) Reduced “High-5” Position Exposure

Ergonomic geometry keeps the humerus in a safer mid-range angle, limiting anterior capsule strain and instability risk ^[7].

4) AC-Joint Load Redistribution

Repositioning and contouring shift peak forces away from the AC joint toward larger stabilizers and the pectoralis major, reducing symptomatic joint compression ^{[4, 18]}.

5) Technique & Load-Management Benefits

• Encourages consistent bar path via improved shoulder/torso alignment.
• Distributes load more evenly to minimize overuse strain.
• Promotes balanced activation of prime movers and stabilizers for joint control.

Compare the Flat Bench vs. The Launch Pad™ and see Product Specs to evaluate the fit for your program.

Is bench-press shoulder pain “normal” if I train hard?
No. Pain is a signal, not a prerequisite for progress. Equipment geometry that restricts scapular motion and forces excessive ROM increases risk ^{[14, 8]}. The Launch Pad™ is designed to mitigate those mechanisms.

Will I lose strength if I don’t touch the bar to my chest?
Evidence suggests performance can be optimized without excessive humeral extension or AC stress ^{[8, 4]}. Range should be strong, controlled, and joint-friendly—exactly what The Launch Pad™ supports.

How does this align with ACSM and clinical guidance?
Guidelines emphasize technique, load management, and equipment that supports natural kinematics ^{[1, 22]}. The Launch Pad™ is built to those standards.