Why Chest Exercises Push Ups Hurt Your Shoulders (And How to Fix It)

Olivia Smith
Jun 24
9 min read

Updated: Jun 25

Shoulder pain during chest exercises push ups is one of the most common complaints among fitness enthusiasts, often forcing people to abandon this fundamental exercise entirely. What should be a simple, effective bodyweight movement becomes a source of discomfort and frustration for countless individuals who experience sharp pains, aching sensations, or chronic discomfort in their shoulders during or after push up training.

Understanding why chest exercises push ups cause shoulder pain requires examining the complex anatomy of the shoulder joint, the common movement errors that lead to problems, and the underlying mobility and stability issues that predispose individuals to injury. More importantly, recognizing these issues provides a clear pathway to correcting them, allowing you to perform push ups pain-free while building strength and preventing future problems.

The shoulder joint is inherently unstable by design, trading stability for mobility to allow for the incredible range of motion we use in daily activities. This design makes the shoulder particularly vulnerable to injury when proper movement patterns are not maintained, especially during loaded exercises like push ups where body weight creates significant forces through the joint.

⚠️ IMPORTANT NOTICE: This content is purely informational and educational. Persistent shoulder pain should be evaluated by a qualified healthcare professional. The information provided does not replace professional medical advice or treatment.

Understanding Shoulder Anatomy and Push Up Mechanics

Why Chest Exercises Push Ups Hurt Your Shoulders

The shoulder complex consists of multiple joints, including the glenohumeral joint, acromioclavicular joint, and scapulothoracic articulation, all of which must work in coordinated harmony during chest exercises push ups to prevent pain and injury. When any component of this complex system fails to function properly, compensatory patterns develop that can lead to pain, dysfunction, and eventual injury.

The glenohumeral joint, commonly referred to as the shoulder joint, is a ball-and-socket joint that relies heavily on muscular control for stability. Unlike the hip joint, which has deep bony structures that provide inherent stability, the shoulder joint is relatively shallow and depends on the rotator cuff muscles, larger shoulder muscles, and proper scapular positioning to maintain joint integrity during movement.

During a properly executed push up, the shoulder blade should move in a coordinated pattern called scapulohumeral rhythm. As you lower into the push up, the shoulder blades should retract slightly and maintain contact with the ribcage. As you press up, the shoulder blades should protract around the ribcage while maintaining stability. This coordinated movement distributes forces evenly across the shoulder complex and prevents excessive stress on any single structure.

The rotator cuff muscles play a crucial role in maintaining shoulder joint stability during push ups. These four small muscles work continuously to keep the head of the humerus properly centered in the shoulder socket while the larger muscles generate the force needed for the pushing movement. When the rotator cuff muscles are weak, fatigued, or inhibited, the shoulder joint becomes unstable and vulnerable to impingement and other painful conditions.

The position of the shoulder blade on the ribcage significantly influences shoulder joint mechanics during push ups. Poor posture, particularly the forward head and rounded shoulder posture common in modern society, alters the resting position of the shoulder blades and compromises their ability to move properly during exercise. This altered positioning can lead to impingement of soft tissues and abnormal stress patterns throughout the shoulder complex.

Common Biomechanical Errors That Cause Shoulder Pain

The most prevalent cause of shoulder pain during chest exercises push ups is improper hand placement, which dramatically alters the forces acting on the shoulder joint and can lead to impingement and instability. Many people place their hands too wide, too narrow, or too far forward or backward from the optimal position, creating biomechanical disadvantages that stress the shoulder structures.

Excessively wide hand placement is perhaps the most common error, as many people believe that wider hand positions provide better chest development. However, when the hands are placed significantly wider than shoulder-width apart, the shoulder joint is forced into a position of excessive horizontal abduction combined with external rotation. This position places the shoulder in a vulnerable position where soft tissues can become impinged between bony structures, particularly during the bottom portion of the push up.

Hand placement that is too far forward relative to the shoulders creates another common problem by forcing the shoulder joint into excessive flexion. This forward hand position requires the shoulder to work at the extreme end of its range of motion, where the joint is less stable and more prone to impingement. Additionally, this position places excessive stress on the anterior shoulder structures and can contribute to the development of anterior shoulder instability.

Poor core stability during push ups creates compensatory movement patterns that stress the shoulders unnecessarily. When the core muscles fail to maintain proper spinal alignment, the body often compensates by altering shoulder positioning and movement patterns. Common compensations include allowing the shoulders to roll forward, elevating the shoulders toward the ears, or allowing excessive movement of the shoulder blades during the exercise.

Inadequate scapular control represents another major contributor to shoulder pain during push ups. Many people perform push ups with their shoulder blades "winging" off the ribcage or failing to move in the proper coordinated pattern. This poor scapular control places excessive stress on the glenohumeral joint and can lead to impingement, instability, and pain.

The tempo and range of motion used during push ups can also contribute to shoulder problems. Performing push ups too quickly doesn't allow the stabilizing muscles to properly coordinate and control the movement, while using excessive range of motion by descending too low can place the shoulder in compromised positions where injury is more likely to occur.

Identifying Your Specific Shoulder Problem

Different types of shoulder pain during chest exercises push ups often indicate different underlying problems, and identifying your specific issue is crucial for selecting the most appropriate corrective strategies. The location, timing, and characteristics of your shoulder pain provide important clues about what structures are involved and what corrective measures will be most effective.

Anterior shoulder pain, felt in the front of the shoulder, is often related to impingement of the rotator cuff tendons or biceps tendon as they pass under the acromion. This type of pain typically occurs during the lowering phase of the push up and may be accompanied by a pinching sensation. Anterior shoulder pain is often associated with poor posture, weak posterior shoulder muscles, and excessive forward head positioning.

Lateral shoulder pain, felt on the side of the shoulder, may indicate subacromial impingement or problems with the acromioclavicular joint. This pain often occurs at specific points in the push up range of motion and may be accompanied by weakness or difficulty lifting the arm overhead. Lateral shoulder pain is frequently associated with poor scapular control and rotator cuff weakness.

Posterior shoulder pain, felt in the back of the shoulder, is less common during push ups but can occur when there are imbalances between the anterior and posterior shoulder muscles. This type of pain may indicate excessive tightness in the anterior shoulder structures or weakness in the posterior rotator cuff muscles.

Deep, aching shoulder pain that persists after exercise may indicate joint inflammation or more serious structural problems. This type of pain should be evaluated by a healthcare professional, as it may require medical intervention rather than just corrective exercise.

The timing of your shoulder pain also provides important diagnostic information. Pain that occurs only during the exercise may indicate mechanical impingement or instability, while pain that persists after exercise may suggest inflammatory processes or more significant tissue damage.

Corrective Exercises and Mobility Solutions

Addressing shoulder pain during chest exercises push ups requires a systematic approach that targets the specific mobility restrictions and stability deficits contributing to the problem. The most effective corrective programs combine targeted stretching for tight structures with strengthening exercises for weak muscles, while also addressing movement pattern dysfunctions.

Thoracic spine mobility exercises should be a priority for most individuals experiencing shoulder pain during push ups. The thoracic extension exercise, performed over a foam roller or stability ball, helps restore the extension mobility necessary for proper shoulder blade movement. Perform this exercise by lying back over the roller with your hands behind your head, allowing your upper back to extend over the roller while breathing deeply.

Pectoral stretching, particularly for the pectoralis minor, can significantly improve shoulder blade positioning and reduce impingement risk. The doorway pectoral stretch, performed with the arm at various angles, effectively targets different portions of the pectoral muscles. Hold each stretch for 30-60 seconds and perform multiple times throughout the day for maximum benefit.

Posterior capsule stretching helps restore shoulder internal rotation mobility that is commonly restricted in individuals with shoulder pain. The cross-body stretch, where you pull your arm across your chest, effectively targets the posterior capsule. Perform this stretch gently and hold for 30-60 seconds on each side.

Rotator cuff strengthening exercises should focus on both the posterior rotator cuff muscles and the deep stabilizers. External rotation exercises using resistance bands effectively target the infraspinatus and teres minor muscles. Perform these exercises with the elbow at your side and focus on slow, controlled movements through the full range of motion.

Scapular stabilization exercises help restore proper shoulder blade control and positioning. Wall slides, performed with your back against a wall while sliding your arms up and down, help activate the middle and lower trapezius muscles while improving scapular mobility. Scapular wall holds, where you press your shoulder blades back against a wall, help strengthen the scapular retractors.

Proper Push Up Technique for Shoulder Health

Mastering proper push up technique is essential for preventing shoulder pain and maximizing the benefits of chest exercises push ups. The correct technique involves precise positioning, controlled movement, and proper muscle activation patterns that protect the shoulders while effectively training the target muscles.

Hand placement should be slightly wider than shoulder-width apart, with the hands positioned so that when you're at the bottom of the push up, your forearms are roughly perpendicular to the floor. This positioning optimizes the mechanical advantage while minimizing stress on the shoulder joints. Avoid placing your hands too wide, too narrow, or too far forward or backward from this optimal position.

Shoulder blade positioning and movement is crucial for shoulder health during push ups. At the top of the push up, your shoulder blades should be protracted around your ribcage, creating a stable base for the arms. As you lower into the push up, allow your shoulder blades to retract slightly while maintaining contact with the ribcage. Avoid allowing your shoulder blades to wing off your back or squeeze together excessively.

Core engagement throughout the entire movement helps maintain proper spinal alignment and prevents compensatory shoulder movements. Engage your core muscles as if someone were about to punch you in the stomach, and maintain this tension throughout the entire push up. This core stability allows your shoulders to move in their optimal patterns without compensation.

The descent phase should be controlled and deliberate, taking 2-3 seconds to lower your body to the bottom position. This controlled tempo allows your stabilizing muscles to work properly and prevents the ballistic forces that can stress the shoulder joints. Stop the descent when your chest is 1-2 inches from the floor, avoiding excessive range of motion that can place the shoulders in compromised positions.

The ascent phase should be smooth and controlled, pressing your body away from the floor while maintaining proper alignment. Focus on pushing the floor away rather than pushing yourself up, as this mental cue often results in better force production and shoulder mechanics.

Breathing technique plays an important role in maintaining core stability and shoulder positioning during push ups. Inhale during the descent phase and exhale during the ascent, using your breath to help maintain core tension and stability throughout the movement.

Conclusion: Pain-Free Push Ups for Life

Shoulder pain during chest exercises push ups is not an inevitable consequence of aging or exercise, but rather a preventable problem that results from correctable biomechanical issues, mobility restrictions, and strength imbalances. Understanding the underlying causes of shoulder pain during push ups empowers you to take control of your shoulder health and enjoy pain-free exercise for years to come.

The key to preventing and correcting shoulder pain during push ups lies in addressing the root causes rather than simply avoiding the exercise. By improving mobility, strengthening weak muscles, and mastering proper technique, you can transform push ups from a source of pain into a valuable tool for building strength and maintaining shoulder health.

Remember that correcting shoulder problems takes time and patience. The mobility restrictions and strength imbalances that contribute to shoulder pain often develop over years and require consistent effort to correct. Be patient with the process and celebrate small improvements along the way.

The investment in proper shoulder care pays dividends not just in your ability to perform push ups pain-free, but in your overall quality of life and ability to participate in the activities you enjoy. Healthy shoulders are essential for countless daily activities, sports, and recreational pursuits, making shoulder health a worthwhile priority for everyone.

Don't let shoulder pain rob you of the benefits of one of the most effective and convenient exercises available. With the right knowledge, corrective strategies, and commitment to proper technique, you can enjoy pain-free push ups and all the strength and fitness benefits they provide.

See More: