Elbow pain with push-ups or bench press
Also Known As: Elbow tendinopathy, pressing elbow pain, epicondyle pain, triceps tendon irritation
What It Feels Like
Sharp or aching pain at the inside or outside of the elbow during push-ups, bench press, or dips
May also present at the tip of the elbow (olecranon) with heavy tricep loading
Often worsens with increased volume, grip changes, or early in a set before warming up
Can linger as a dull ache after training sessions
Why It Happens
The elbow is a high-load hinge during pressing movements. Tendons on both the medial and lateral sides absorb significant force, and when technique, grip mechanics, or training load exceeds tissue tolerance, irritation develops.
Common Causes of Elbow Pain During Pressing
🔹 Medial Epicondyle Irritation (Golfer's Elbow)
The tendons on the inside of the elbow are under significant load during push-ups and bench press, especially with a narrow grip or high volume.
🔹 Lateral Epicondyle Irritation (Tennis Elbow)
Overloading the wrist extensor tendons — often from grip position or accumulated pressing volume — can inflame the outer elbow attachment.
🔹 Triceps Tendon Overload
The triceps tendon inserts at the olecranon and can become irritated with high-volume pressing or full elbow extension under load.
🔹 Poor Wrist or Forearm Positioning
Excessive wrist extension, elbow flare, or a grip that's too wide or too narrow shifts load unevenly through the forearm and elbow.
🔹 Training Load Spikes
Adding volume, frequency, or load to pressing movements too quickly is one of the most common contributors to elbow tendon irritation.
Did You Know?
Elbow pain during pressing often improves significantly with small technique changes before any rest or treatment is needed. Adjusting grip width, reducing wrist extension, or modifying elbow flare angle can redistribute load off the irritated tendon and allow training to continue while the tissue recovers.
How Zenith Can Help
At Zenith, we assess elbow, wrist, and shoulder mechanics together to find what's loading the tendon beyond its tolerance. We use manual therapy, targeted loading progressions, and technique guidance to reduce irritation, restore full pressing capacity, and build the tendon resilience to stay pain-free at higher training volumes.
Next Steps
If elbow pain is showing up consistently during pressing and not improving with a short load reduction, it's worth a proper assessment to rule out tendon damage and get a loading plan that keeps you training.
If elbow pain shows up during a strength phase or after you've added frequency to your bench or push-up work, load management is usually the first fix. Scale back volume before intensity, add in tempo-based eccentric loading, and get the shoulder and wrist mechanics assessed if the pain persists beyond a week of reduced load.