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  1. #1
    Big T thorton's Avatar
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    Push ups and shoulder pain?

    Hi everyone.

    For the last six months every-time I do push-ups I can only make it to 9-10 before my shoulder starts hurting. This lasts for 3-4 days. I've tried strengthening the shoulder, incorporating more direct exercises into my routine for it ect. This has helped somewhat (Gone from 2-5 push ups to the current 9-10). Still though even now I sit here with a nagging soreness in my left arm.

    Anything else I could do to prevent this?
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  2. #2
    Registered User HipFlip's Avatar
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    Originally Posted by thorton View Post
    Hi everyone.

    For the last six months every-time I do push-ups I can only make it to 9-10 before my shoulder starts hurting. This lasts for 3-4 days. I've tried strengthening the shoulder, incorporating more direct exercises into my routine for it ect. This has helped somewhat (Gone from 2-5 push ups to the current 9-10). Still though even now I sit here with a nagging soreness in my left arm.

    Anything else I could do to prevent this?
    I just copied from a thread I just responsed to and I pasted it below. If you had this for 6 months it may be a bad tear or something..

    I had the same thing happen to me while doing chest exercises. (Bench and db bench) Many factors can play here. One is "muscle imbalances". Your chest and triceps may be stronger than your shoulder muscles, and this causes problems when you bench heavy. Youtube some shoulder stretches... and do some of these shoulder work-outs to help strengthen your shoulders and your rotator cuffs.

    barbell rows

    overhead press

    shoulder dislocations

    cuban press rotation

    cable external rotation

    90-Degree Dumbbell External Rotation

    Whatever you do don't ignore the pain, it will only get worse. Also there is a technique I found for benching. When you place your hands on the bar, lift it and "pull" the bar outward, making a slight adjustment with your elbows, this will help your shoulders. I can't explain it well but there is a video of this on youtube. Also do wall push ups. Just lean into a wall and act like your doing standing push-ups without bending your arms, just rotate your shoulders in and out. These things helped me a lot and possibly prevented a shoulder blow out. If you can go see a specialist.
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  3. #3
    stretching blows boathead's Avatar
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    try some perfect pushups. they are wonderful, as they permit your shoulders to find their comfort zone a bit.

    i've had a few shoulder surgeries....perfect pushups were an integral part of my rehab, and i use them to this day. for $20, can't hurt to give it a try.
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