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Shoulder Pain During Push-Ups — Why It Happens and How to Fix It


shoulder pain with push-ups

Push-ups shouldn’t hurt your shoulders.

They’re one of the simplest, most effective strength movements — but for many people, they quickly turn into a painful grind.


That dull ache at the front of your shoulder, or that sharp pinch at the bottom of the rep, isn’t “normal.” It’s a sign that something in your shoulder mechanics or stability is off.


At Thrive HQ, we see this often: clients who can press heavy weights but can’t do pain-free push-ups. Here’s why that happens — and how to fix it.



Why Push-Ups Cause Shoulder Pain


1. Poor Shoulder Blade Mechanics

Your shoulder blades (scapulae) are the foundation of your shoulder joint. If they don’t move properly — especially if they’re “stuck” or winging — your shoulder joint takes all the load.


Common signs:

  • Shoulder blades wing off your ribs as you lower.

  • You shrug or roll forward at the bottom of the push-up.

  • You feel pinching in the front or top of the shoulder.


When your scapula doesn’t glide down and around your ribs, the shoulder loses stability and the joint becomes irritated.


Fix: Focus on protraction and retraction control. Start with:

  • Scapular push-ups — 3x10 (keep arms straight and move only shoulder blades).

  • Wall slides — 3x8 (slow and controlled, feeling shoulder blades move smoothly).



2. Weak Serratus Anterior and Rotator Cuff

Even if you have strong pecs and triceps, weak stabilizers will let your shoulder drift forward. That “roll” toward the floor creates compression at the front of the joint — a classic source of pain.


Fix: Add rotator cuff and serratus work:

  • Serratus punches (lying or cable): 3x12

  • Side-lying external rotation: 3x15 with light weight

  • Bear position shoulder taps: 3x8/side, focusing on control not speed


These help your shoulder stay centered in the socket and maintain stability through each rep.



3. Overly Wide Hand Placement

Many people start push-ups with hands way outside the shoulders. It feels stronger at first — but it places more strain on the front of the shoulder joint.


Fix: Try this setup:

  • Hands just slightly wider than shoulder-width

  • Elbows angled about 30–45° from your torso

  • Think “screw your hands into the floor” to create external rotation tension


You’ll feel more stable and less pressure in the front of the shoulder.



4. Lack of Mid-Back Strength and Core Control

If your torso sags or your head dips, your shoulders are forced to do extra work to “catch” your body at the bottom. That’s when irritation kicks in.


Fix: Strengthen your foundation:

  • Plank row holds (renegade row position) — 3x20s

  • Front plank with shoulder protraction — 3x30s

  • Thoracic extension drills to open up the mid-back


A strong, stable core means the shoulders don’t have to compensate.



5. Overtraining or Poor Recovery

If you’ve been pushing volume or haven’t given your shoulders enough recovery time, inflammation or tendon irritation can sneak in.


Fix: Alternate push-up days with pulling movements (like rows or band pull-aparts), and don’t forget soft-tissue work. Most importantly — load management matters. Small tweaks to frequency, tempo, or range of motion can make the difference between irritation and adaptation.



What to Do When Pain Persists

If your shoulder pain has lasted more than two weeks, worsens with daily tasks, or limits your range of motion — it’s time for a deeper look.


At Thrive HQ, your care starts with a Pain Diagnostic Session, where we:

  • Identify your specific pain source

  • Evaluate your shoulder blade mechanics and pressing pattern

  • Test your rotator cuff and scapular control

  • Build a plan to help you move — and press — pain-free



Real Client Example

“I could bench 185 but couldn’t do a push-up without pain. Thrive HQ showed me I was missing shoulder blade control. Within three sessions, pain-free push-ups were back — and my bench went up too.”— Mike, Lake Elmo

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Next Step

If push-ups keep causing shoulder pain, it’s not your strength — it’s your strategy.


Let’s find the root cause and fix it for good.



We’ll break down your movement, pinpoint the issue, and help you train pain-free again.

 
 
 
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