The inside of your shoulder hurting after push-ups is a clear signal from your body that you need to address your push-up form and/or the amount of work you're doing. This discomfort often stems from improper technique or overexertion, which places excessive stress on the sensitive tissues within and around your shoulder joint.
Why Your Shoulder Hurts After Push-Ups
Pain in the front or "inside" of your shoulder during or after push-ups typically points to stress or irritation of several structures, including the anterior deltoid, the long head of the biceps tendon, or even components of your rotator cuff (like the subscapularis or supraspinatus).
Here are the primary reasons why this pain might occur:
1. Poor Push-Up Form
Incorrect technique is a leading cause of shoulder pain. When your form is compromised, the natural mechanics of your shoulder joint are disrupted, leading to undue stress on specific muscles and tendons.
- Elbow Flare:
- Problem: Allowing your elbows to flare out wide, perpendicular to your body, places immense stress on the anterior shoulder capsule, the long head of the biceps tendon, and the rotator cuff. This position can pinch soft tissues and increase the risk of impingement.
- Why it hurts: It puts your shoulder in an internally rotated, abducted, and extended position under load, which isn't its strongest or safest biomechanical position for pressing.
- Shoulder Shrugging or Elevation:
- Problem: Shrugging your shoulders towards your ears during the movement indicates poor scapular stability. Your upper traps take over, and your shoulder blades aren't properly depressing and retracting.
- Why it hurts: This reduces the space within the shoulder joint, potentially compressing tendons and bursae.
- Incorrect Hand Placement:
- Problem: Hands placed too far forward, too wide, or too narrow can alter the leverage and stress distribution in your shoulder.
- Why it hurts: Hands too far forward can overstretch the anterior shoulder capsule, while hands too wide can exacerbate elbow flare and stress the AC joint and rotator cuff.
- Lack of Scapular Control:
- Problem: Not actively engaging your shoulder blades (scapulae) to stabilize the shoulder joint. This means your shoulder blades are not retracting (pulling together) and depressing (pulling down) as you descend, and protracting (spreading apart) as you ascend.
- Why it hurts: Without proper scapular stability, the glenohumeral joint (ball and socket) becomes less stable, making it vulnerable to strain and injury during movement.
- Sagging Hips or Arched Back:
- Problem: While seemingly a core issue, a lack of core engagement often leads to compensatory movements. Your body's kinetic chain is disrupted, potentially shifting excessive load to your shoulders to maintain some semblance of stability.
- Why it hurts: This instability can force your shoulders to work harder in compromised positions, increasing the risk of strain.
2. Overtraining or Excessive Volume
Even with perfect form, doing too many push-ups too soon or without adequate rest can lead to pain. Your muscles and connective tissues need time to recover and adapt.
- Too Many Reps/Sets: Exceeding your body's current capacity can lead to muscle fatigue and micro-traumas that accumulate into pain.
- Insufficient Rest: Not allowing enough recovery time between workouts prevents your tissues from repairing and strengthening, leading to overuse injuries.
- Rapid Progression: Increasing the intensity (e.g., adding weight, doing more difficult variations) or volume too quickly can overload your shoulder joint before it's ready.
3. Underlying Weakness or Imbalances
Sometimes, the pain isn't just about the push-up itself but existing issues that push-ups expose.
- Weak Rotator Cuff: The rotator cuff muscles are crucial for stabilizing the shoulder joint. Weakness can lead to instability and compensatory movements.
- Poor Scapular Stabilizer Strength: Muscles that control your shoulder blades (rhomboids, serratus anterior, lower trapezius) are vital for a healthy shoulder. Weakness here can lead to poor shoulder mechanics.
- Tightness/Lack of Mobility: Tightness in the chest (pectorals) or lats can pull the shoulders forward, creating an imbalanced posture that predisposes you to pain during push-ups.
How to Fix and Prevent Shoulder Pain from Push-Ups
If poor form or overtraining is the main driver of your discomfort, making specific changes to your technique and workload can often resolve the pain you're feeling.
1. Optimize Your Push-Up Form
Focus on these key elements for a pain-free push-up:
- Hand Placement: Position your hands slightly wider than shoulder-width apart, with your fingers pointing straight forward or slightly outward. Place them roughly in line with your chest.
- Elbow Angle: As you descend, keep your elbows at approximately a 45-degree angle to your torso, not flared out wide. Imagine tucking your elbows slightly towards your sides.
- Scapular Engagement:
- Before you start, actively pull your shoulder blades down and back ("depress and retract").
- Maintain this engagement as you lower yourself.
- As you push up, allow your shoulder blades to protract (spread apart) at the top of the movement, pushing your upper back towards the ceiling without shrugging your shoulders.
- Core Engagement: Keep your core tight, glutes squeezed, and body in a straight line from head to heels. Avoid letting your hips sag or pike up.
- Controlled Movement: Perform each repetition slowly and with control, especially during the eccentric (lowering) phase.
Here's a quick reference table for common errors and their solutions:
| Common Form Error | Potential Impact (Inside Shoulder) | Recommended Fix |
|---|---|---|
| Elbows Flared Too Wide | Increased stress on rotator cuff & anterior deltoid | Keep elbows closer to your body (approx. 45-degree angle). |
| Shoulders Shrugging | Reduced scapular stability, impingement risk | Depress and retract shoulder blades throughout the movement. |
| Hands Placed Too High/Wide | Puts the shoulder in a compromised position | Place hands directly under shoulders or slightly wider, fingers pointing forward or slightly out. |
| Sagging Hips/Arching Back | Poor core stability, shifting load to shoulders | Engage core, keep body in a straight line from head to heels. |
| Going Too Deep | Overstretching, excessive stress if lacking mobility | Limit range of motion to where form is maintained; build strength and mobility gradually. |
2. Manage Your Training Load
Listen to your body and adjust your training volume accordingly.
- Reduce Reps/Sets: If pain arises, dial back the number of repetitions or sets you're doing. Prioritize quality over quantity.
- Increase Rest: Ensure you have adequate rest days between push-up workouts.
- Gradual Progression: When pain-free, gradually increase your volume or intensity. For example, add one repetition per set or one set per week, rather than making large jumps.
- Start with Easier Variations: If full push-ups are painful, revert to easier variations to build strength and perfect your form:
- Wall Push-Ups: Stand facing a wall, hands on the wall.
- Incline Push-Ups: Place your hands on an elevated surface like a bench or sturdy table. The higher the surface, the easier the push-up.
- Knee Push-Ups: Perform push-ups from your knees, maintaining a straight line from head to knees.
3. Incorporate Shoulder-Strengthening and Mobility Exercises
Strengthening the muscles around your shoulder and improving mobility can significantly reduce pain and prevent future issues.
- Rotator Cuff Exercises: Use light weights or resistance bands for exercises like external rotations, internal rotations, and "scaption" raises.
- Scapular Stability Drills: Include exercises like band pull-aparts, face pulls, and prone "Y" raises to strengthen your mid-back and serratus anterior.
- Chest and Lat Stretches: Improve flexibility in your pectorals and latissimus dorsi to prevent them from pulling your shoulders forward. Doorway stretches for the chest are excellent.
- Thoracic Mobility: Improve upper back flexibility with exercises like cat-cow, foam rolling, and thoracic rotations.
4. Proper Warm-Up and Cool-Down
Always prepare your body for exercise and help it recover afterwards.
- Dynamic Warm-Up (5-10 minutes): Include arm circles, shoulder rolls, thoracic twists, and light plank variations before push-ups.
- Static Cool-Down (5-10 minutes): Gently stretch your chest, shoulders, and triceps after your workout.
If the pain persists despite making these adjustments, consult a healthcare professional, such as a physical therapist or doctor, to rule out any underlying injury.
