Shoulder Clicking During Press: Causes, Concerns, and Solutions

Why Does My Shoulder Click When I Do Shoulder Press?

Shoulder clicking during a shoulder press is often due to harmless joint cavitation or soft tissue movement, but it can also signal underlying issues like impingement, tendinopathy, or instability. Understanding the cause is key to determining if it's benign or requires attention.

Understanding Shoulder Anatomy and Biomechanics

The shoulder is a complex ball-and-socket joint, renowned for its incredible range of motion but also its inherent instability. When performing a shoulder press, multiple structures work in concert:

• Glenohumeral Joint: The primary joint where the head of the humerus (upper arm bone) meets the glenoid fossa (shoulder blade socket). This is where most of the movement and potential clicking occurs.
• Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): These four muscles are crucial for stabilizing the humeral head within the glenoid and initiating/controlling arm movements, particularly overhead.
• Scapulothoracic Joint: The articulation between the shoulder blade (scapula) and the rib cage. Proper scapular movement (upward rotation and protraction during a press) is vital for shoulder health and preventing impingement.
• Bursa: Fluid-filled sacs that reduce friction between tendons, bones, and skin.
• Labrum: A ring of cartilage that deepens the glenoid socket, enhancing stability.
• Tendons and Ligaments: Connect muscles to bones and bones to bones, providing stability and transmitting force.

During a shoulder press, the humerus elevates, and the scapula upwardly rotates. Any disruption in this coordinated movement can lead to abnormal mechanics and potentially, clicking.

Common Benign Causes of Shoulder Clicking

Not all clicking or popping sounds in the shoulder are indicative of a problem. Many are harmless and fall into these categories:

• Joint Cavitation (Gas Release): This is the most common cause of joint sounds, similar to cracking knuckles. Synovial fluid within the joint contains dissolved gases. When the joint is stretched or moved rapidly, a pressure change occurs, causing these gas bubbles to collapse or form, creating an audible "pop" or "click." This is typically painless and benign.
• Soft Tissue Movement Over Bone: Tendons or ligaments can momentarily snap or glide over a bony prominence as the joint moves. This is common in areas where tendons cross joints, such as the long head of the biceps tendon or parts of the rotator cuff. It's usually a smooth, transient click without pain.
• Normal Joint Play: Slight, natural movement between joint surfaces can sometimes produce a soft sound as the bones shift within their normal range of motion.

When Clicking Might Indicate a Problem

While many clicks are harmless, a click accompanied by pain, weakness, instability, or a grinding sensation warrants further investigation. These could be signs of:

• Shoulder Impingement Syndrome: This occurs when the rotator cuff tendons or the subacromial bursa get pinched between the humerus and the acromion (a bony part of the shoulder blade) during overhead movement.
  • Symptoms: Pain, especially with overhead lifting, reaching behind the back, or sleeping on the affected side. Clicking or grinding may accompany the pain.
  • Mechanism: Often due to poor posture, muscle imbalances (weak rotator cuff, tight pectorals), or improper scapular mechanics.
• Tendinopathy (e.g., Rotator Cuff Tendinopathy, Biceps Tendinopathy): Inflammation or degeneration of a tendon.
  • Symptoms: Localized pain, stiffness, tenderness to touch, and sometimes a creaking or clicking sensation as the affected tendon moves.
• Labral Tears: Damage to the glenoid labrum, the cartilage rim that deepens the shoulder socket. Tears can be caused by acute trauma (e.g., dislocation) or repetitive stress.
  • Symptoms: A deep, dull ache, catching, locking, or grinding sensation in the shoulder, and sometimes a feeling of instability. Clicking often accompanies these symptoms.
• Osteoarthritis: Wear and tear of the cartilage within the joint. While less common in the shoulder than other joints, it can occur, especially in older individuals or those with a history of shoulder injury.
  • Symptoms: A grinding sensation (crepitus), pain, stiffness, and reduced range of motion.
• Shoulder Instability/Subluxation: A feeling that the shoulder is "giving way" or partially dislocating. This can be due to ligamentous laxity or previous injury.
  • Symptoms: Apprehension with certain movements, pain, and a distinct clunk or pop as the joint shifts.

Factors Contributing to Shoulder Clicking During Press

Beyond underlying pathologies, specific aspects of your training can contribute to shoulder clicking:

• Improper Form and Technique:
  • Excessive Weight: Lifting too much weight can compromise form, leading to compensatory movements and increased stress on the joint.
  • Lack of Control: Rushing the movement or using momentum can cause tissues to snap over structures.
  • Poor Scapular Positioning: Not properly retracting and depressing the scapulae during the press can limit space in the subacromial area, increasing impingement risk.
  • Flared Elbows: Allowing elbows to flare excessively wide can put undue stress on the rotator cuff and increase impingement risk.
• Muscle Imbalances:
  • Weak Rotator Cuff: If the rotator cuff muscles are weak relative to the larger deltoids, they may not effectively stabilize the humeral head during the press, leading to abnormal mechanics.
  • Tight Pectoralis Muscles/Lats: Tightness in the chest and latissimus dorsi can pull the shoulders forward and limit overhead mobility, contributing to impingement.
  • Weak Scapular Stabilizers: Muscles like the serratus anterior and lower trapezius are crucial for proper scapular movement. Weakness here can lead to dyskinesis (abnormal movement) of the scapula.
• Mobility Restrictions:
  • Thoracic Spine Stiffness: Limited extension in the upper back can force the shoulder joint to compensate, leading to altered mechanics during overhead movements.

What to Do If Your Shoulder Clicks

If you experience shoulder clicking during a press, here's a structured approach to address it:

1. Assess Accompanying Symptoms:

   • Is it painful? If the clicking is consistently accompanied by pain, especially sharp, persistent pain, it's a red flag.
   • Is there weakness? Do you feel a loss of strength during the movement?
   • Is there instability? Does your shoulder feel like it's shifting or "giving out"?
   • Is there limited range of motion? Can you not move your arm through its full range without discomfort?
   • If any of these symptoms are present, it's advisable to cease the exercise and seek professional medical advice.

2. Review and Correct Your Form:

   • Reduce Weight: Temporarily decrease the load to allow for better control and focus on technique.
   • Slow Down the Movement: Perform the press in a controlled manner, both concentrically (lifting) and eccentrically (lowering).
   • Optimize Scapular Position: Before initiating the press, gently retract and depress your shoulder blades. Maintain this stability throughout the movement.
   • Elbow Angle: Keep your elbows slightly forward, not directly out to the sides, aligning them roughly with your wrists.
   • Core Engagement: A strong core provides a stable base for overhead movements.

3. Incorporate Targeted Warm-up and Mobility:

   • Dynamic Stretches: Arm circles, thoracic spine rotations, cat-cow.
   • Rotator Cuff Activation: Light resistance band exercises for internal and external rotation.
   • Scapular Mobility Drills: Wall slides, band pull-aparts, face pulls (light weight).

4. Address Muscle Imbalances:

   • Strengthen Rotator Cuff: Focus on exercises like internal and external rotations, "Y," "T," and "W" raises with light resistance.
   • Improve Scapular Stability: Incorporate exercises like face pulls, rows, and band pull-aparts to strengthen the muscles that stabilize the shoulder blade.
   • Stretch Tight Areas: Regularly stretch the pectoralis major and minor, latissimus dorsi, and anterior deltoid muscles.

5. Consider Exercise Alternatives or Modifications:

   • Dumbbell Press vs. Barbell Press: Dumbbells allow for a more natural range of motion and independent arm movement, which can sometimes be more comfortable.
   • Neutral Grip Press: Using a neutral grip (palms facing each other) can be less stressful on the shoulder joint for some individuals.
   • Machine Press: Machines can offer more stability and guide the movement, reducing the need for stabilizing muscles.

6. Seek Professional Guidance:

   • If the clicking persists, is painful, or is accompanied by other concerning symptoms (weakness, instability, limited range of motion), consult a qualified healthcare professional. This could include a doctor, physical therapist, or an orthopedic specialist. They can accurately diagnose the issue and recommend appropriate treatment, which may include physical therapy, imaging (MRI), or in rare cases, surgical intervention.

Conclusion: Listening to Your Body

Shoulder clicking during a press is a common occurrence, and often, it's nothing to worry about. However, as an informed fitness enthusiast or professional, it's crucial to differentiate between benign joint sounds and those that signal an underlying problem. By paying close attention to accompanying symptoms, meticulously reviewing your form, and consistently implementing a balanced training approach that prioritizes mobility, stability, and strength, you can minimize unnecessary stress on your shoulders and ensure long-term joint health. Always err on the side of caution and consult a professional if you have any persistent concerns.