Experiencing shoulder pain during push ups is a common issue that many fitness enthusiasts encounter at some point. This discomfort often signals that something is not functioning optimally within the complex mechanics of the shoulder joint. While the exercise is a fundamental movement, it demands significant strength, stability, and mobility from multiple areas simultaneously. Ignoring the pain and pushing through it can lead to more serious injuries that sideline training for weeks or even months.
Understanding the Mechanics of the Push Up
A standard push up is not just a simple chest exercise; it is a full-body movement that requires precise coordination. The shoulder joint, specifically the glenohumeral joint, must maintain stability while allowing for a controlled range of motion. During the lowering phase, the humerus rotates externally within the socket, placing stress on the rotator cuff tendons. If the scapula (shoulder blade) does not glide smoothly along the rib cage, or if the muscles supporting it are weak, the joint can become compressed. This compression is a primary cause of the pain felt during the exercise.
Common Causes of Shoulder Discomfort
Rotator Cuff Impingement: This occurs when the tendons of the rotator cuff muscles become pinched between the head of the humerus and the acromion bone.
Scapular Dyskinesis: Also known as "scapular winging," this refers to the inability of the shoulder blade to maintain a stable position against the rib cage.
Tight Posterior Chain: Tight chest muscles and lats can restrict the proper retraction and depression of the shoulder blades.
Weak Serratus Anterior: This muscle is crucial for holding the scapula against the rib cage; weakness here leads to instability.
How to Identify the Source of the Pain
To address the issue effectively, you must first determine where the pain is originating. Pain located at the front of the shoulder joint often points to impingement issues within the joint space. Conversely, pain felt at the back or near the spine of the scapula usually indicates a problem with the muscles that control the blade itself. Observing the position of your elbows during the movement can also provide clues; elbows flaring out excessively places immense lateral pressure on the joint.
Immediate Adjustments for Pain Relief
If your shoulder hurts, the first step is to modify the exercise to reduce the load. Switching to an incline push up, where your hands are placed on a sturdy table or wall, significantly reduces the amount of body weight you have to lift. This allows you to maintain the correct form without overloading the vulnerable joint. Focus on keeping your core tight and your body in a straight line from head to heels to ensure the movement remains effective.
