I get some pain on my shoulder while doing bench press, that stops me doing it and review my technique.
Pronated Bench Press Grip
This type of overhand grip (palms down) in the Bench Pressing can lead to shoulder issues. It places a lot of stress on the shoulder.
Over Hand Hard Ball Baseball Pitchers
Major League Baseball Pitcher who throw overhand incur shoulder problems and injuries for the same reason.
External Rotator Cuff
Research determined one of he main factors of baseball pitchers with healthy shoulder and pictures who had chronic shoulder issue and shorter careers was their weak External Rotator Cuff Muscles. The same applies with Powerlifter; individual who Bench Press a lot.
Muscle injuries are often cause by the agonist muscles (the anterior should in the Bench Press) being vastly stronger than the antagonist muscles (the four External Rotator Cuff Muscles).
This imbalance of strength between the agonist:antagonist lead to injuries.
Underhand Fast Soft Ball Pitchers
The percentage of Underhand Fast Soft Ball Pitchers with shoulder injuries is pretty much non-existent.
Performing a Supinated/Underhand Pitch (palms up) place virtually no stress on the shoulder.
Bench Press Shoulder Solutions
1) External Rotator Cuff Strength Training: Focus on exercises that strengthen you External Rotator Cuff Muscles. Even health Powerlifters and frequent Bench Pressers need to do this.
2) Reverse Grip (Supinated) Bench Press Training: This Bench Press, like underhand Soft Ball Pitching, eliminates the majority of stress placed on the shoulders.
The movement is different. So, it require some learning time. That means decreasing your training load, to learn the movement.
Master the Reverse-Grip Bench Press | T Nation
"The conventional bench press is notorious for contributing to shoulder pain."
Read the article for more details.
3) Traditional Pronated/Overhand Bench Press: If you decide to persist with a Pronated Bench Press Grip, modifiy it with...
The Suicide Grip: Dangerous or Smart? | T Nation
As per Dr John Rusin...
"...Chronically banged-up shoulders, your long-term fix may actually be simpler than you thought... but risky if you don't do it right."
"...False grip can instantaneously improve your shoulder positions for stronger, pain-free pressing."
"The
false grip allows the
hands to be slightly
more supinated...
Read the article listed above for more details.
Tip: Use the Thumbless Bench Press | T Nation
"This type of grip eliminates shoulder and triceps pain in heavy benchers. And yes, it's safe if you're not an idiot."
"By using a thumbless grip you can easily keep a more neutral hand position, which makes it much more natural to lower the bar while staying tucked. This reduces shoulder stress without increasing torque at the elbows, resulting in a less stressful bench press."
Swiss Barbell, Dumbbells and Dips
One of the benefits of the Swiss Bar is that allows you to Bench Press with a Neutral Grip or a slightly supinated grip with the angled bar handles.
Dumbbell Benching allows you to preform the Bench Press with a Neutral Grip.
Dips are performed with a Neutral Grip. However, going to low in the Dip increase stress and promotes shoulder issues.
Summary
1) Traditional Pronated Bench Pressing places a lot of stress on the shoulders.
2) Reverse Grip Bench Pressing, Suicide Grip/Slightly Supinated Grip and Neutral Grip Dumbbell Bench Pressing and Dips minimize the stress placed on the shoulders.
3) Increasing your External Rotator Cuff Strength will help you, everyone who Bench Presses.
Kenny Croxdale