Intro: Why a Simple Move Can Hurt So Much
You drop to the floor for a quick set of push-ups, the simplest, most universal exercise out there.
But halfway through, your shoulders start complaining. Not mere soreness. Pain.
Most people assume it’s a weakness or “bad joints.” In reality, shoulder pain during push-ups is almost always the result of common form myths we’ve absorbed from online videos or gym lore.
Here’s how to debunk them and fix them so your shoulders stop suffering.
Myth #1: “Keep Your Elbows at 90° Like a T-Shape”
Why it hurts:
When your elbows flare outward widely, your shoulders internally rotate, which increases stress on the rotator cuff and the anterior capsule. Flaring elbows is one of the most common mistakes reported in popular fitness writing.
Biomechanical studies indicate that elbow angle affects muscle activation and joint stress, particularly in push-up variants.
Fix it:
Keep your elbows tucked to ~45° from your torso (i.e., not fully pinned, not fully flared). Aim for an “arrow” shape rather than a “T.”
You can cue yourself: “screw your palms into the floor” so your elbow pits face slightly forward.
Myth #2: “Chest to the Floor — Always”
Why it hurts:
Over-lowering when you don’t have sufficient scapular control can cause your shoulders to roll forward, overstretching ligaments or impinging structures in the subacromial space. In push-up+ (push-up plus) exercises, altered scapular kinematics (e.g., internal rotation, downward rotation) have been observed, which may reduce the subacromial space and potentially increase the risk of impingement.
Additionally, in a study of scapular kinematics during traditional push-ups, it was found that higher shoulder elevation positions tend to reduce scapular posterior tilt / external rotation, which may bring the humeral head closer to the acromion (i.e., more impingement risk). (3)
Fix it:
Lower until your chest lines up with your elbows, not deeper unless you have full control and stability.
Before going full push-up, practice scapular push-ups (where you only move the shoulder blades) to re-train control.
Myth #3: “Hands Directly Under Shoulders”
Why it hurts:
A strictly narrow hand placement (i.e. hands exactly under shoulder width) can force internal rotation in the shoulder joint for many people, especially those with tight pecs or lats. This narrows the joint and can exacerbate strain on anterior structures. Some research has studied how hand position affects scapular movement.
Fix it:
Try placing your hands slightly wider than shoulder-width, with fingers forward. At the bottom of the push, your wrists should sit under your elbows. This gives a more natural alignment to your shoulder’s path.
Myth #4: “Push-Ups Are Just for the Chest”
Why it hurts:
If you treat push-ups as “only chest work,” you’ll often neglect your scapular stabilizers, lats, and core. When the stabilizers don’t carry their share, the shoulders overcompensate and take excessive load, especially near the bottom.
Electromyography (EMG) reviews show that different push-up variations recruit muscles differently. For instance, push-up plus variants are used precisely because they increase activation of the serratus anterior (which helps control scapular mechanics) while relatively minimizing upper trapezius overactivity.
Fix it:
While doing push-ups, engage your lats and tighten your core. Think: push the ground away from you rather than lift yourself up. This shifts loading more evenly through the chain and reduces pure shoulder strain.
Myth #5: “Faster = Stronger”
Why it hurts:
Speed often hides flawed form. When you rush, you tend to shrug, drift forward, or lose control in the descent → all harmful to the shoulder joint. Also, faster tempos increase joint reaction forces and shear stresses. One study found that slower tempo push-ups reduce joint load and actually enhance muscle activation in some muscles vs high-speed reps. (5,4)
Fix it:
Use a slow tempo: e.g., 2 seconds down, 1 second hold, 1 second push up. Quality over quantity.
If Your Shoulders Already Hurt
- Switch to inclination or wall push-ups to reduce loading.
- Strengthen rotator cuff muscles via external rotations, internal rotations, band pull-aparts, and Y/T/W raises.
- Avoid aggressive static stretching of shoulder joints when inflamed, focus on controlled mobility and neuromuscular retraining.
- Consult a physical therapist, especially if pain persists or increases.
Final Thoughts & Call to Action
Push-ups don’t inherently hurt shoulders. Bad patterns and weak awareness do.
Once you learn to feel your shoulder blades, control your descent, and distribute load properly, push-ups become a safe and effective movement, not a liability.
Challenge: Try a 7-day “pain-free push-up reset.”
- Days 1–2: Wall push-ups + scapular control drills
- Days 3–4: Decline or incline push-ups
- Days 5–7: Full push-ups with slow tempo
Track how many reps you can do without pain, not just how many you can push through.
Further Reading / References
- San Juan et al. Effects of exercise type and elbow angle on vertical ground reaction force and muscle activity during push-up plus PMC
- Suprak et al. Scapular kinematics and shoulder elevation in a traditional push-up PMC
- Scoping review: Shoulder electromyography activity during push-up variations PMC
- Nawoczenski et al. Shoulder Kinematics During the Push-Up Plus PMC
- Tempo study: Effect of Push-up Speed on Elbow Joint Loading ResearchGate
- Study on hand position & scapular kinematics: Effects of Hand Position During a Push-Up on Scapular Kinematics Western CEDAR
Blog Summary: “POV: Your Shoulders Hate Your Push-Ups — Here’s Why”
Push-ups are one of the most fundamental strength exercises — yet, for many people, they cause shoulder pain instead of strength gains.
This blog breaks down 5 common push-up myths that silently wreck your shoulders and shows you how to fix them using biomechanics and muscle activation science.
🔍 Key Takeaways:
- Elbow flaring (T-shape) → causes shoulder impingement. Keep elbows at ~45° (“arrow shape”).
- Going too deep → overstretches shoulder ligaments. Stop when your chest aligns with your elbows.
- Hands too narrow → creates internal rotation stress. Go slightly wider than shoulder width.
- Ignoring stabilizers → scapular muscles matter as much as your chest. Engage your lats and core.
- Going too fast → hides bad form. Slow down (2-1-1 tempo) for better control and activation.
The article also includes a 7-day pain-free push-up reset challenge and guidance on how to strengthen your rotator cuff, retrain scapular control, and progress safely.
FAQs: Shoulder Pain & Push-Ups
Q1. Why do my shoulders hurt when I do push-ups?
Because of poor form — especially flared elbows, lack of scapular control, or over-lowering. These positions compress and irritate shoulder structures.
Q2. Should I stop doing push-ups if my shoulders hurt?
Yes, temporarily. Shift to wall or incline push-ups to reduce load, and work on mobility and scapular stability before progressing.
Q3. What’s the correct elbow position during push-ups?
Tuck elbows around 45° from your torso, forming an “arrow” shape instead of a “T.” This protects the rotator cuff and keeps the movement joint-friendly.
Q4. Do push-ups only train the chest?
No. Proper push-ups also train your shoulders, core, triceps, and scapular stabilizers — especially the serratus anterior, crucial for shoulder health.
Q5. How can I make push-ups pain-free again?
Improve scapular control, strengthen the rotator cuff, adjust elbow and hand angles, slow your tempo, and gradually rebuild full-range stability.
👉 Book a free discovery call with Intuiwell to get a personalized assessment of your movement patterns and learn how to train pain-free — for life.
