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Stop Shoulder Pain During Push-Ups

Push-ups are an excellent exercise for strengthening the upper body, but many people experience shoulder pain while performing them. Here’s how to prevent shoulder discomfort and perform push-ups pain-free.

Check Your Form

Proper form is crucial when doing push-ups. Ensure your hands are directly below your shoulders, and your body forms a straight line from head to heels. Avoid overarching or rounding your back, as this can cause undue stress on the shoulders.

Strengthen Supporting Muscles

Weakness in the muscles surrounding the shoulders can contribute to pain during push-ups. Incorporate exercises targeting the shoulder stabilizers, such as lateral raises and rows, to build strength and stability.

Warm Up Before Push-Ups

Performing push-ups on cold muscles can increase the risk of injury. Prioritize a dynamic warm-up, including arm circles, shoulder rolls, and plank variations, to prepare the shoulders for the exercise.

Modify Your Hand Placement

Experiment with different hand positions to find what works best for your shoulders. Some individuals find relief by slightly widening or narrowing their hand placement during push-ups.

Listen to Your Body

If you feel sharp or persistent shoulder pain during push-ups, it’s essential to listen to your body. Stop the exercise and consult with a fitness professional or healthcare provider to address the issue and prevent further discomfort.

FAQ

Q: Will strengthening my shoulders help alleviate push-up pain?

A: Yes, strengthening the muscles surrounding the shoulders, such as the deltoids and rotator cuff, can improve overall shoulder stability and support, reducing the likelihood of pain during push-ups.

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