Shoulder pain from push ups is a common complaint among fitness enthusiasts, beginners, and seasoned athletes alike. While the push up is a fundamental movement pattern that builds functional upper body strength, improper execution or underlying mobility issues can turn this exercise into a source of significant discomfort. Understanding the mechanics behind the pain is the first step toward resolving it and returning to a confident training routine.
Common Causes of Shoulder Discomfort During Push Ups
The shoulder is a complex ball-and-socket joint surrounded by muscles, tendons, and ligaments that require stability and mobility to function correctly. When performing a push up, the shoulder joint undergoes significant flexion and rotation. Pain often arises when the body lacks the necessary stability or mobility to control this motion, leading to impingement or strain. Identifying the specific cause is essential for effective rehabilitation and prevention.
Rotator Cuff and Scapular Dysfunction
The rotator cuff muscles play a critical role in stabilizing the humeral head within the socket during pushing movements. If these muscles are weak or inhibited, the shoulder can become unstable, causing the bones to grind against one another. Similarly, scapular dysfunction—where the shoulder blade fails to glide smoothly along the rib cage—can restrict movement and create painful pressure points. This issue is frequently observed in individuals who spend long hours in front of a computer, leading to tight chest muscles and weak upper back muscles.
Improper Form and Hand Placement
One of the most frequent technical errors is placing the hands too wide or flaring the elbows outward. This position places excessive stress on the shoulder joint and the acromioclavicular (AC) joint. Ideally, the elbows should track slightly back and down at about a 45-degree angle from the torso. Additionally, performing push ups with a rounded back or sinking hips shifts the load incorrectly, forcing the shoulders to bear more weight than they can handle safely.
Identifying the Type of Pain
Not all shoulder pain is the same, and recognizing the characteristics of the discomfort can provide valuable clues about the underlying issue. Acute pain that occurs immediately during the movement often indicates a strain or acute impingement. On the other hand, a dull ache that appears after a workout or a lingering stiffness the next day might point to overuse or tendinitis.
Pinching Sensation: A sharp pain felt when the chest is near the floor, often indicating shoulder impingement.
Front Shoulder Ache: Discomfort located in the front of the joint, which may suggest biceps tendonitis or anterior capsule tightness.
Radiating Numbness: Tingling down the arm, which could signal nerve involvement and requires immediate attention.
Immediate Adjustments and Solutions
Addressing shoulder pain from push ups does not necessarily mean abandoning the exercise altogether. Simple modifications can drastically reduce stress on the joint while maintaining the movement pattern. These adjustments focus on reducing the load and improving the range of motion to allow the shoulder to move safely.
Modify the Range of Motion
Rather than dropping all the way to the floor, perform a partial range push up. By only lowering yourself to a point where the shoulder feels stable, you can build strength without compromising the joint. Elevating the hands on a sturdy surface, such as a bench or wall, creates an incline push up that reduces the amount of body weight the shoulders must support.
Focus on Scapular Retraction
Before descending, actively squeeze the shoulder blades together as if holding a pencil between them. This engagement stabilizes the scapula and ensures the surrounding muscles are supporting the movement. Maintaining this retraction throughout the entire set protects the shoulder from "winging" and keeps the joint centered in the socket.
