Why Your Elbows Hurt During Bench Press: Common Injuries and Mechanical Issues

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Nurudeen performs barbell incline bench press in a gym

I've been lifting for ten years and have personally experienced and overcome elbow pain from bench pressing (see my workout videos below).

In this article:

I’ll explain the causes of this issue and suggest alternative bench press exercises you can try.
I’ll also share treatment exercises and a detailed program to fix and prevent elbow problems.

Injuries That Cause Elbow Pain During Bench Press

Here is a list of tendon injuries that can cause discomfort during the bench press.

Based on my experience, I’ve listed these injuries in order of most to least common among athletes and gym-goers who frequently bench press.

Follow the links below to learn more about each specific condition.

Triceps Tendonitis (pain at the back of the elbow): Triceps tendonitis occurs when the tendon connecting the triceps muscle to the elbow becomes inflamed due to overuse. During bench pressing, excessive load or poor form can strain this tendon, leading to pain and discomfort at the back of the elbow. Learn more about triceps tendonitis.
Tennis Elbow (pain at the outside of the elbow): Tennis elbow, also known as lateral epicondylitis, is caused by muscle tension and strain that lead to overload and irritation of the lateral (outer) elbow tendons. During bench pressing, repetitive motion and improper arm mechanics can exacerbate this condition, resulting in discomfort on the outer part of the elbow. Learn more about tennis elbow.
Golfer's Elbow (pain at the inside of the elbow): Golfer’s elbow, or medial epicondylitis, involves inflammation of the forearm flexor tendons. A narrow grip during bench pressing can exacerbate this condition, placing undue strain on the inside of the elbow. Learn more about golfer's elbow.
Brachioradialis Tendonitis (pain at the outside of the elbow, near the forearm and triceps): This condition involves irritation of the brachioradialis tendon. It can occur when using improper grip width or lifting heavy weights, leading to pain near the outer elbow but distinct from triceps or tennis elbow pain.
Distal Bicep Tendonitis (pain near the lower biceps, close to the elbow): This injury stems from inflammation of the tendon connecting the biceps to the elbow. Poor bar path or an overly extended elbow position during bench pressing can increase the risk of this condition. Learn more about distal bicep tendonitis.
Brachialis Tendonitis (pain at the crease of the elbow): Brachialis tendonitis affects the tendon of the brachialis muscle, located at the front of the elbow. This injury can occur when lifting heavy weights without proper warm-up, causing pain at the elbow crease. Learn more about brachialis tendonitis.

Tip: All of these injuries are self-treatable if addressed early. Recognizing the symptoms and taking a holistic approach—treating the entire arm, including the triceps, biceps, and forearm—can fix and prevent these types of elbow injuries during bench presses.

Ready to get started? Yes, I’m ready to eliminate pain .

Bench Press Specific-Issues and Elbow Mechanics That Cause Pain

This section explains specific bench press factors that can impact the elbow.

Keep in mind that although the factors below are unique, for most people, the underlying cause of discomfort remains the same: restricted muscles.

When muscles are pliable and flexible, many of these issues become less significant.

Type of Grip: Wide Grip: This grip places excessive strain on the forearm and wrist extensors, which can lead to lateral epicondylitis (tennis elbow) or brachioradialis tendonitis. Close Grip: A narrow grip shifts more load to the wrist flexors and inner forearm tendons, increasing the risk of golfer’s elbow (medial epicondylitis).
Type of Bench Press: Variations such as flat, incline, and decline bench presses alter the angles of muscle activation. These changes can place uneven stress on the elbow tendons, especially when muscles are tight or fatigued.
Type of Bench Equipment: Stationary Machines: Chest press machines are generally easier on the joints, but improper setup on the Smith machine can create elbow strain if the bench is not positioned correctly. Cable Machines and Resistance Bands: These options allow for a more natural range of motion, reducing strain on the elbow. Barbell vs. Dumbbell: Dumbbells often allow for a more natural arm movement, decreasing the likelihood of tendon irritation compared to the fixed bar path of a barbell.
Bar Path: Lowering the bar too high on the chest or following an improper bar path can significantly increase elbow strain by forcing the joints and muscles into suboptimal positions. In this article, I discuss and demonstrate how to perform the barbell bench press.
Overall Tendon Stress: Progressive overload is essential for building strength but must be approached carefully. Lifting too much weight too quickly can overload the elbow tendons, leading to inflammation and pain.
Degree of Elbow Bend: Over-bending the elbows during the lowering phase of the bench press can cause unnecessary tension on the tendons.
Weight Load and Joint Compensation: Lifting heavier weights than your joints can handle often leads to compensations, such as over-recruiting the forearms and elbow tendons, resulting in discomfort or injury.
Type of Bar Used: Using a bar that is too thick or thin for your hand size can lead to grip instability and muscle compensation in the wrists or elbows. Thicker bars are better suited for individuals with larger hands, while thinner bars are ideal for smaller hands.
Misalignment of Weights: Misaligned weights on a barbell, especially during free-weight bench presses, can force one arm to compensate for the imbalance, increasing the risk of elbow issues.
Type of Workout Program: Overusing the same bench press variation repeatedly can lead to overuse injuries. Incorporating different types of bench press exercises can help distribute stress more evenly across the muscles and joints.
Range of Motion: Excessively extending or limiting the range of motion during bench presses can strain the elbow joints and tendons.
Overly Extended Wrists and Elbow Position: Allowing your wrists to hyperextend or positioning the elbows too far inward or outward during the lift can place unnecessary stress on the elbow tendons.

Tip: By improving muscle pliability with SMR exercises, most of these issues resolve themselves. The TitaniumPhysique program can help you achieve pliable muscle.

Ready to get started? Yes, I'm ready to eliminate pain .

Alternative Exercises to Avoid Pain

This section provides alternative exercises to the bench press that work your chest and supporting muscles with less strain on the elbow tendons.

You can find instructions of the exercises below on the JEFIT exercise library.

Pec Deck Machine: This machine isolates the chest muscles while minimizing strain on the elbow tendons. The fixed grip provides stability, making it a joint-friendly alternative to the traditional bench press.
Dumbbell Pullovers: Dumbbell pullovers allow for a controlled range of motion and reduce pressure on the elbow tendons compared to the bench press. This exercise also provides a neutral grip, which can help alleviate tension in the elbows.
Cable Crossover or Chest Fly: Cable exercises offer adjustable resistance and promote a more natural arm position, reducing the risk of tendon strain. This option is especially useful for those with existing elbow discomfort.
Machine Chest Fly: Similar to the pec deck machine, the chest fly machine provides support and reduces the need for stabilization, placing less stress on the elbows. This allows you to focus on chest muscle engagement.
Dumbbell Fly: Dumbbell flyes offer a versatile way to target the chest muscles while avoiding the fixed bar path of a bench press. Using a neutral grip during this exercise can further reduce strain on the elbow tendons.

Additional Tips to Avoid Pain

Tip #1: These alternatives can be used to complement or replace bench presses in your workout routine. They help reduce the risk of injury while still building chest strength and muscle size effectively.
Tip #2: To avoid pain, stretch between bench press sets to keep the triceps and forearm muscles lengthened. Muscles contract during exercise, and stretching helps to relax them, preventing strain on the tendons. A quick 15-30 second stretch while resting between sets is sufficient. This practice can improve your workouts and help prevent elbow issues. Recommended stretches include the overhead tricep stretch and the forearm flexor and extensor stretches. Here’s an example demonstrated by Hinge Health. However, keep in mind that while stretching may provide temporary relief, it does not address the underlying causes of elbow pain during bench pressing. These root causes often include magnesium deficiency, muscle restriction, and chronic inflammation.
Tip #3: Perform elbow SMR exercises the night before your bench press workouts. Self-myofascial release relaxes tense triceps and forearm muscles, helping to prevent and counteract the elbow injuries mentioned earlier.

For a simple-to-follow video course to eliminate pain, get access to the the TitaniumPhysique program.

Ready to take the next step? Yes, I’m ready to eliminate pain .

Next Steps and Helpful Resources

Treatment Exercises: If you're looking for exercises to fix "elbow pain from bench press," check out this post and photos: Elbow Tendonitis Treatment and Relief Exercises. I demonstrate simple exercises to address elbow injuries using self-myofascial release (SMR), a highly effective treatment for muscle and tendon pain.
Comprehensive Guide and FAQ: For a complete guide on elbow issues from heavy lifting, check out this guide. I cover everything I’ve learned about elbow pain during my ten years as a bodybuilder and pain relief fitness coach. You’ll find explanations of root causes, general causes, common elbow injuries, elbow anatomy, exercise mechanics, pros and cons of treatment options, and an in-depth FAQ. At a minimum, I encourage you to check out the FAQ—it’s packed with valuable information.
Tendon Recovery Program: For an easy-to-follow video course to fix "elbow pain from bench press," consider the TitaniumPhysique program. It’s the fastest way to eliminate and prevent elbow pain. In the program, I teach self-myofascial release (SMR) exercises to provide instant elbow relief. This program is used by athletes and bodybuilders, with 98% user satisfaction.

Ready to begin? Yes, I'm ready to heal my elbow .

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