Do you love doing pushups but hate the sharp pain in your shoulder afterwards? You are not alone.
Pushups are one of the best exercises for building strength. But if you feel shoulder pain after pushups, it can be really scary. You might wonder, “Did I tear a muscle?” or “Is my form wrong?”
Don’t worry. In this guide, we will explain exactly why your shoulder hurts, how to fix your pushup form, and how to get relief fast. We have written this for you, so it is super easy to understand.
Why Do Pushups Hurt My Shoulders? (The Simple Truth)
To understand the pain, we first need to look at how your shoulder works.
Imagine your shoulder joint is like a golf ball sitting on a tee. It can move in almost any direction! This is great for throwing a ball or reaching a high shelf, but it also makes the shoulder very unstable.
When you do a pushup, you put a lot of weight on this unstable joint. If your muscles (called the rotator cuff) are not strong enough to hold the “ball” on the “tee,” your shoulder bones might rub against each other. This rubbing causes that pinch or ache you feel.
5 Common Reasons for Shoulder Pain After Pushups
If your front shoulder pain after pushups is bothering you, it is usually because of one of these 5 reasons.
1. Your Elbows Are “Chicken Winging”
This is the #1 mistake! If your elbows flare out wide (like 90 degrees) when you go down, you are grinding your shoulder bones together. This puts huge stress on your joints.
2. Your Hands Are in the Wrong Spot
Are your hands too far forward? Or maybe too wide?
- Too Wide: Stretches the front of your shoulder too much.
- Too Forward: Puts extra pressure on your rotator cuff.
3. Weak Shoulder Muscles
Your big chest muscles might be strong, but the small stabilizing muscles inside your shoulder might be weak. If they are weak, they can’t protect your joint during a heavy pushup.
4. You Are Doing Too Much, Too Soon
Did you try to do 50 pushups when you usually only do 10? This is called “Overuse.” Your muscles need time to rest and repair. If you don’t rest, you get inflammation (swelling).
5. Lack of Mobility
Can you scratch your back easily? If your shoulders are stiff or tight, forcing them into a pushup position will cause pain. This is often why you might feel pain between shoulder and chest after pushup.
Pro Tip: Need a professional check-up? Book a Bio-Mechanical Assessment with our experts at Threads Physio.
Is It Just Soreness or an Injury?
How do you know if you are just sore from a good workout or if you are actually hurt? Use this simple table to check.
| Type of Pain | What It Feels Like | Action To Take |
| Good Pain (DOMS) | Dull ache, feels stiff, happens 1-2 days later. | Keep moving gently. Drink water. |
| Bad Pain (Injury) | Sharp, pinching, or stabbing pain during exercise. | STOP immediately. Rest. |
If you have sharp pain, do not push through it!
How to Fix Your Pushup Form (The 45-Degree Rule)
You can reduce shoulder pain after pushups instantly by fixing your form. Here is the golden rule:
The Arrow Shape (Not the T-Shape)
Look at yourself in a mirror from above (or record a video).
- WRONG (T-Shape): Your body looks like a letter ‘T’. Your elbows are straight out.
- RIGHT (Arrow Shape): Your elbows should be tucked in at a 45-degree angle. Your body should look like an Arrow (↑).
Correct Hand Placement
- Place your hands directly under your shoulders.
- Spread your fingers wide to grip the floor.
- Screw your hands into the ground (imagine trying to open two jars with your hands on the floor). This turns on your back muscles and protects your shoulders.
Immediate Relief: How to Treat Shoulder Pain at Home
If your shoulder is throbbing right now, follow these steps:
- Rest: Stop doing pushups for a few days. Let the inflammation go down.
- Ice: Put an ice pack on your shoulder for 15-20 minutes to cool down the pain.
- Gentle Movement: Don’t keep your arm totally still. Gently swing it to keep blood flowing.
- Check Your Pillow: Sometimes, sleeping on a sore shoulder makes it worse. Try sleeping on your back.
For chronic stiffness, you might need specific treatments like Acupuncture Treatment or Shoulder Pain Treatment.
Best Pushup Alternatives (While You Heal)
You don’t have to stop exercising completely! Try these safer versions while your shoulder heals.
1. Neutral Grip Pushups
Use dumbbells or pushup handles. Hold them so your palms face each other. This keeps your elbows tucked in naturally and takes pressure off the shoulder joint.
2. Wall Pushups
Stand away from a wall and do pushups against it. This is much easier and puts very little weight on your shoulders. It is great for practicing your form.
3. Knee Pushups
Drop to your knees. This reduces the weight you are lifting by about 50%. Focus on keeping your back straight and your core tight.
Prevention: Bulletproof Your Shoulders
To never feel top shoulder bone is paining after doing pike pushups again, you need to prepare your body.
- Warm Up: Never start pushups “cold.” Do some arm circles first.
- Strengthen the Back: Strong back muscles pull your shoulders into the right position.
- Stretch: Stretch your chest muscles daily. If your chest is tight, it pulls your shoulders forward (bad posture).
People Also Ask (FAQs)
Q: Why is my top shoulder bone paining after pike pushups?
A: Pike pushups put a lot of weight directly on the top of the shoulder. If you lack overhead mobility or strength, the bones can pinch the tendons. Try doing them with your feet on the floor instead of elevated.
Q: Can I do pushups if my shoulder hurts?
A: If the pain is sharp, NO. If it is just a dull ache, try modifying the pushup (like doing it on your knees). If pain continues, stop.
Q: How long does shoulder strain last?
A: A mild strain can heal in 1-2 weeks. A bad injury might take months. Seeking Sports Injury Rehabilitation early can speed up recovery.
When to See a Physiotherapist?
If your shoulder pain lasts for more than 3 days, or if it hurts when you are just sitting still, you should see a doctor or physio. Ignoring it can lead to bigger problems like a rotator cuff tear.
At Threads Physio, we specialize in helping students, athletes, and adults get back to pain-free movement.
Ready to Fix Your Shoulder Pain?
Don’t let shoulder pain stop your fitness journey. We are here to help you get stronger!
When to See a Physiotherapist?
If your shoulder pain lasts for more than 3 days, or if it hurts when you are just sitting still, you should see a doctor or physio. Ignoring it can lead to bigger problems like a rotator cuff tear.
At Threads Physio, we specialize in helping students, athletes, and adults get back to pain-free movement.
Ready to Fix Your Shoulder Pain?
Don’t let shoulder pain stop your fitness journey. We are here to help you get stronger!