Fix Shoulder Pain During Push Ups (EXERCISE RIGHT NOW!)

If you're motivated to improve your fitness but shoulder pain during push ups stops you in your tracks then this video is for you! Watch people do push ups with a trained eye and you notice the same things repeatedly. People do not go through the full range of motion to maximize recruitment of the most important shoulder blade muscles, they lack stability and control on the descent, and they used varied, inefficient hand positions. This video will show you how to fix your shoulder pain during push ups by putting the correct muscles under tension with control. The Serratus anterior is crucial for control and this is one such muscle of focus in this video.

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If you have any difficulty or discomfort performing any of these moves, reach out to your movement specialist to identify the true root cause. Physical Therapists are uniquely trained in the musculoskeletal system and best suited to determine these deficits!

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The material and content contained in this channel, website, products, emails, or messages is intended for general guidance only and must never be a substitute or attempt to replace an actual evaluation, diagnosis, or treatment. Always seek the advice of your physician, physical therapist, or other qualified healthcare professional (that specializes in human movement ) with questions you may have regarding your medical condition. Any injury sustained or perpetuated while performing these exercises or activity changes is solely the responsibility of the individual performing these exercises or changes. Movement Project and its partners disclaim any and all liability from injury sustained from performing the exercises or changes demonstrated in this video while you, the viewer, claims full responsibility. To the extent permitted by mandatory law, Movement Project shall not be liable for any direct, incidental, consequential, indirect, or punitive damages arising out of access to or use of any content available on this channel, regardless of the accuracy or completeness of any such content.

[MovementProjectPT]

Help me cut out unnecessary surgery by focusing on the underlying movement causing the pain! Share and subscribe to my channel:

[watiulei]

Finally someone explained the real reason I’ve got shoulder pain every time after push up thank you

[wyskun]

As a person who train calisthenics, I can say this is 100% correct technic.

[SilviuSDJ]

Recently my shoulders started hurting so much while doing push-ups. I watched a lot of tutorials on how to do a push-up properly and this is by far the best one. I followed your tips and the pain dropped significantly, thank you

[jayanti]

(1) a lightbulb went off in my brain when you said the problem is any hand/elbow position that restricts the shoulders' external rotation on the descent. omg i finally get it. (2) i LOVE the idea of regressing the pushup -- not by using the knees or an incline -- but by doing just the top half of the pushup with the "plus" -- to progressively build the serratus up to do its job of protecting the rotator cuffs. (i've been doing isolated serratus work, and have been feeling like i'm getting nowhere with it. but your method integrates the serratus strengthening into a more meaningful movement pattern (the pushup itself), while still keeping my poor rotator cuffs safe, and giving me the chance to FEEL when i'm strong enough to go lower.)
i've seen dozens of pushup-form videos on youtube. i gotta say that for shoulder-challenged people like me, this video is one of the best.
thank you! instant sub :-)

[quyuzhou]

I immediately felt a relief on my shoulder pain after doing a couple of rounds of the half down full up +push ups.

[RobertJudahMetz]

I dislocated my shoulder 11 years ago playing football. Been a heavy lifter ever since with on and off shoulder issues than ranged from irritating to down right awful. I’m so glad you addressed bench press. For me it is so much easier and I always thought that was so strange I could bench a bunch of weight but when I did 30 push ups my shoulder would just ache like no other. Thanks for the help!

[danielfrankel]

Best video on this topic! I just tried to apply the tips and my shoulders feel much better. I recently started feeling pain in my left (stronger) shoulder. I’ve also noticed a pump in more muscles that haven’t been involved before. It will take a few days for me to be able to hit my old records because of this, but hey….I get to train more muscles while reducing my chance of injury that.

I can’t thank you enough! You’ve got yourself a new subscriber 😃

[mert-hzbs]

This video really educated me as a new graduate physio. Thanks Tim!!

[Actraiser]

After going through many videos and forums post this has absolutely been the most helpful. Thank you so much

[Itstheoaks]

This helped a lot thank you!
I've been doing pushups most my life and only recently started having shoulder pain...I feel it was a mix of not flaring my shoulders at the top and also my elbows and hands coming way too high much appreciated man

[pullbackbaby]

Years ago both of my shoulders collapse at the same time it was extremely painful I could barely move my arms. This is all during a push-up repetition. I was up to $700 a day I was doing 70 at a time. Thank you for your video I will seek more knowledge on the proper push-up and hopefully I don't have to live through that again. The muscle memory lasted for years I could do 30 at random following those injuries. Now I could probably do 15 but I'm going to work my way back up doing it properly Thank you so much like the other poster said I had no idea and nobody could ever explain to me what was going on until this video.

[TeslaDRay]

Thank you! finally an expert actually agrees with me in the sense that we're not supposed to keep our shoulders packed (down and back) the entire time of a push up, among other exercises. It felt like shit to do yet most body building gurus swear by shoulder packing. I've been saying pack the shoulders at the bottom portion but yes, you need to round your shoulders at the top, I don't have shoulder pain when i do things like cable lat pullovers but ive developed sholder crunching upon each rotation during that, i.e. crepitus (but no pain during) so i dont know iff all the years of shoulder packing the entires ranges of motion all these years led to that crunching or not.

[xxlonewolfxx]

🤧🥺🥺thx for the help man
U r helping me to rejuvenate my dream of joining the army

[marcd]

Thanks for the video. I'm a 61 year old male, very fit, resistance train 2 to 3 days during the week, stair climbing / hiking on the weekend. Just came from a doctor visit for an unrelated issue to shoulder pain, my blood pressure was 124 / 68, my pulse was 58 bpm. My wife and I are very active, we have a 75 floor building climb for charity coming up on Friday (in 3 days). This is just to let you know I'm fit, active, and do not usually have an injury that prevents me from training.

About 2 weeks ago, I was warming up with hands elevated push-ups, and after just the 3rd one, I got a sharp pain in my left side delt. I stopped for a minute, stretched a little, and tried again, but the pain was still there. I can do 30 push-ups, and usually do sets of 10 to 15 in my workouts. So it was strange that after 3 I had this pain that still isn't gone after 2 weeks. I'm going to try the partial rep with shoulder flare at the top first and I'll let you know what happens.

[harshilgandhi]

My mistake was keeping the shoulder blades fixed, elbows sometimes internally rotating and hands remaining at the top. Thank you so much!! The pushup + also helps much

[Condition_ONE]

Yup. I generally refer to 45° as the “function angle” to my trainees. I demonstrate that that angle (in open-chain), is mirrored in pulling/rowing pattens also.

[anonnona]

Thanks a lot. Pushups used to flare up some bursitis whereas Bench press didnt. Pinching the scapula and forcing the traps down with intentional external rotation fixed it. It doesnt hurt now. Thanks a lot.

[mircobosi]

Thank you I finally understood why Everytime I start doing push ups after a while I have to stop due to rotator cuff pain

[binaykumarsingh]

Thanks I will try it had some pain in the back of my shoulder during the pushups