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Fix Shoulder Pain During Push Ups (EXERCISE RIGHT NOW!)
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- เผยแพร่เมื่อ 22 ส.ค. 2020
- 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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Head over to Movementprojectpt.com for helpful articles on how movement is the key to unlocking your potential and how to avoid unnecessary surgery.
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.
Help me cut out unnecessary surgery by focusing on the underlying movement causing the pain! Share and subscribe to my channel:
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Finally someone explained the real reason I’ve got shoulder pain every time after push up thank you
Thanks for the kind words! Good Luck and let me know it works for you 👍
And please share with others that you think would benefit! Got to spread the word - proper movement is the proper medicine!
How long did the pain last
Yes i got it too
I got the left arm
As a person who train calisthenics , I can say this is 100% correct technic.
Thanks for the comment! We need to get to a point where people are focused on strength and technique over reps and weight. My next step is to be able to do a handstand and then a handstand push up. I might need your help!
@@MovementProjectPT th-cam.com/video/WbefYB26-Xg/w-d-xo.html
Handstand is very nice skill🙂 this is my handstand🙂 and I was able to do one handstand pushup half year ago but now I cant train very hard beacause my subscapularis is slighly broken (bad technic during pike pushups)
Wow, nicely done!
Damn, you storng for your weight/size..
@@MovementProjectPT For me, the perfect set is (weights ) 40 seconds and 8 or nine SLOW reps, with enough for one more to fail. I wont go to fail. Go 1 rep short. Cuz I',m 70+. opinions?
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
Great to hear! Thanks for the positive feedback. Kudos to you for continuing to get after it!
Did it fully go away? Being 5 months later
How about 10 months later?
@@scrappydoo69 the pain came back after a while, the way to fix it is to stretch everyday, there are special exercises that work on your posture, back and shoulders, because that's the main problem or at least it was for me, I've had bad posture for long time because when i was a kid i was a lot on pc, so that's what helped me more now
@@SilviuSDJ That’s good to hear!
(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 :-)
Wow...thanks for the thoughtful comment and feedback! A powerful serratus will make you unmatched for pushups. This is exactly why boxers are so shredded, serratus is critical to punch power. Stay after it!
I immediately felt a relief on my shoulder pain after doing a couple of rounds of the half down full up +push ups.
Fantastic! I recommend incorporating it into your program for good.Do at least the first set this way each time
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!
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 😃
Thanks for the kind words!! Appreciate the sub!
This video really educated me as a new graduate physio. Thanks Tim!!
Thanks for the comment! As a small channel, these really keep me going. I hope you are as excited about the profession as I still am 18 years later! Please subscribe if you find my channel valuable🙂
@@MovementProjectPT 2z
🤧🥺🥺thx for the help man
U r helping me to rejuvenate my dream of joining the army
Thanks for the comment! Keep grinding and you'll get there
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
You're so welcome! Push ups are amazing if done correctly. Keep up the good work
Try Planking for a moth? I had some shoulder prob. Felt like a pinch. swhen doing Dips. SO, pushed the elbows further out, No more prob, and his the pecs better
@@MovementProjectPT They work a lot more total muscle mass than Bench pressing, so m,ore tiring Arghh!
After going through many videos and forums post this has absolutely been the most helpful. Thank you so much
Great to hear! Thanks for the comment and shout out! Please share it on Reddit etc if you found it helpful
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.
Glad you found it helpful! Always want to consider your weekly volume for an exercise or even a specific muscle. Research shows that there is a point where adding more volume (repetitions x weight) actually is counterproductive. It is thought to be in that 20 set per week range. Even if you are doing sets of 25, that would be 28 sets in 1 day! I'd rather see you back your reps down and add resistance to your push up with a back pack, etc. Thanks for the comment!
Thank u Mouvement Project TT for your time to reply a fan. N how is the pain now ?
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.
Thanks for the comment! "Packing" the shoulders can play a roll at the bottom position and for trying to work on a max for bench (for example). But it is absolutely a missing component in most training program. Look at boxers, they have shredded Serratus anterior muscles because they are always trying to extend their reach as much as possible for punching. Gotta train it!
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
Great to hear!
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.
Great analogy! I'm definitely stealing that for patients. Thanks for sharing 👍
I can't even do 1 but now I'm gonna try these things and i will comment soon after i have done ✅
Good luck!
I get pain only in 1 shoulder
same I was wondering why?
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.
Tremendous!
thank u sir . I feel very good now
Glad to hear it!
Thank you I finally understood why Everytime I start doing push ups after a while I have to stop due to rotator cuff pain
I hope it helps!
very helpful thank you
Glad it was helpful!
Great video. I knew about the push up plus, but rarely used it because i didnt know the benefits. I get shoulder pain during push ups and Im sure it's because I'm not doing the full motion as you show in the video. Excited to try out the + in all of my push up reps on Monday and hope for no/minimal pain after
Glad you liked it! Just adding the plus a few times per week or a few reps per set can have tremendous benefit. Here's to pain free push ups!
Thanks I will try it had some pain in the back of my shoulder during the pushups
That is a sign that those serratus muscles are not strong enough. Keep working at it and it should improve!
Great info in this video
Glad it was helpful! Check out my channel for more info to cut unnecessary surgeries 👍
Thank you so much this really helped me now I am feeling my chest thank you so much 💖😊
Fantastic! Glad it helped you!
This is really helpful thank you ❤️
Glad it helped!
Very helpful. Thank you
Glad it was helpful!
This video helped so much and immediately! I felt immidate relief, great vidoe :)
Excellent! Glad you liked it
Amazing video. Thanks a million.
Glad you liked it! Hope it helped
Simply advantageous
THANK YOU! THANK YOU! THANK YOU!!! 🙌🏽🙌🏽🙌🏽
Glad you found it helpful!
Thanks for this clip
Glad you liked it!
First one literally insta fixed me. Ty
Glad it helped that quickly!!!
Thank you
Thank you a lot. I have suffered shoulder during push-ups for long times. After I finish watching this video, I follow all instructions from this video. Now I feel a lot better now. Thank you a lot.
Great! Thanks for sharing your story!
Thank you so much I am so tired of shoulder pain every push-up
You got this! Give it some time but it should help. I always like to hear progress so be sure to follow up
Thank you! ❤
You're welcome, hope it helped!
Wow. I can do pushups again. Shoulder pain is completely gone with this method
Thank you it worked I had to do push-ups for 7th grade and I had to do at least 10 and my arms and shoulders were sore
Glad this is helping the younger generation. I want all kids to be able to move properly! Keep up the good work
Thank you sir
Glad you liked it...All the best!
Holy shit! This actually worked!!! 😂 amazing… I seen you do that push up and said to myself “ that’s gonna hurt bad if I did that. I did it and I’m good now wow!
Fantastic! Stay after it and keep feeding those serratus:
th-cam.com/users/shortsQKD41CpnMNY?feature=share
I’m obese but also doing cardio and thought about trying this after seeing someone getting stronger upper body strength. So this will help. I can barely do these on my knees for now, practicing incline on my wall as well. Day 4 for me right now. Hopefully I improve
You got this! I saw a great quote the other day - most people over estimate what they can accomplish in one month and underestimate what they can accomplish in one year. Keep grinding!!!
My shoulder blades twitch when I try doing pushups
Had perfect form until I herniated a disc a few years ago now I feel like I’m constantly fighting my own body daily
Thx, really helpful video.
Pls make video how to do pull ups properly too
I’m glad you found it helpful. I’ll put the pull up video on my to do list!
Yes, please!
Update im doing what you told in video, yeahh the result is great :D
@@ahmadluthfi4111 Way to put in the work! I’m working on the pull video right now 👍
Here you go! As promised 😀
th-cam.com/video/YmnRT5kkEAw/w-d-xo.html
Can u please clarify if this is right or not need more details 🙏🏼
Push up movement :
- when going down, retract the scapula slowly until full retraction at bottom with external rotation of hand to floor for more joint stability
-when going up, get the scapula back to neutral until u reach top then u perform the ( push plus) with scapula protraction.
Is this accurate?
Wow, that was a pretty damn accurate synopsis! Then just manipulate slightly based on when and where in the range you have pain.
Thanks!
Great content
Thanks!
I do 800 pushups a day. I’ve been on this routine for a long time and though I’ve gained a lot of muscle from it it’s unfortunate to be feeling pain in one of my shoulders right now and I’m hoping I can fix this before I need to do anything else recovery wise
I watched your form in your push up videos. Something that may help - focus on keeping a straight spine throughout the movement. You have an arched lower back throughout the push-up which places additional stress on your rotator cuff. In other words, keep your abs engaged and the back straight. Then make a before and after video and post it.... I'm sure it will do well!
@Movement Project PT thanks for checking out the vids. That was actually due to working abs heavily and deadlifts so I let me form slip when recording that video without realizing. I stay straight though and keep my hands directly under shoulders. I try to keep very tight form but my right anterior deltoid has been having a lot of pain still now
@Movement Project PT pulling exercises seem to help a lot to balance it though. Thanks for your help!
I feel the pain in front of shoulder while doing push ups, the rounding of back you suggested sir, am I supposed to do it with each pushup or I can incorporate a set of these in between normal conventional pushup ?
You can do it as much as you would like. I typically do them for the last 3-5 reps of my set. If you have pain with pushups and this helps, do the pushups with the rounding with each push up until the pain improves. Then , you can go back to classic for half to 3/4 of your reps.
How did u cure that...I have pain in front shoulder between chest and shoulder
@@xyz-uc1gg best is to just avoid chest exercise except pushups until you develop strength in your shoulder joints. Proceed slowly, trust me it's been an year and i am still in pain but it's much better
@@xyz-uc1gg even for the pushups do from the easiest ones and proceed gradually
@@cocomoose4730 i shouldn't do normal dumbbell bicep curls or any simple tricep exercises also ?? With this shoulder prob
Sir iam getting pain in shoulder blade of my right arm 😭 what can i do to reduce it
You are in luck, I will be making a video about shoulder blade pain shortly. In the mean time, try the exercises in my video on for thoracic spine and shoulder pain. Good Luck!
th-cam.com/video/GGrDQMKEZ6s/w-d-xo.html
@@MovementProjectPT sir i feel burning sensation while doing work 😭 a bit cracking sound is coming when ever i move my hand look like rhomboid pain 😭
@@Rebelx27 try some of the things in the video I linked and let me know how you make out.
Interesting, I have been told the complete opposite; at the start of a pushup shoulders back and down and lock in place and then coming up keep the lock on (don't round).
That is a common recommendation (Much like the bench press). It is one way to train ut I would avoid training exclusively that way due to over sue and potential issues.
It's only my left arm that hurts, and it doesn't hurt during it. It hurts afterwards.
Can I fix a rotate cuff tenderness in my tight shoulder.
Gotta address why the rotator cuff is tender in the first place. These exercises may help but if not, definitely get an evaluation.
Do them slowly works better for me. recently did 35, then chins then 30.. right to about 120, Chest and triceps pumped like crazy, I am 77 . Shoulder good
Wow! #Goals for me in 30 years
@@MovementProjectPT I actually been always in some kind of routine, either weights, stretching, in my youth, boxing (learned to skip rope, and also that it is more blessed to give, than to recrive) and when covid got her,e it was home workouts, stairs, pushups, and pullups.. and walk my a off. Start with a routine that doesn't make you almost die, but get the pulse at 115 for 25- 30 mins.. then push from there. a hUGE cardio challenge for me today is to work the heavy punching bag for 3 three minute rounds. very tiring. . but super cardio
Tim, thank you for this video. I believe that my shoulder pain has been caused by point #1. I haven't been going through the full range of motion. Will the push-up plus technique help to relieve my pain and get my shoulder healthy again? Or will the technique only help someone with a healthy shoulder not to develop pain? Thank you!
Do you have shoulder pain all day, only with certain movements, or only with push ups?
Thanks for the comment!
@@MovementProjectPT I only have pain with certain movements like push ups, pull ups, lat pull downs, and reaching high above my head. At first I thought I must have injured something by doing those activities so I stopped all of them to give my shoulder time to heal. But it's been over a year now and I still have the pain so I don't think inactivity/rest is the answer. The pain starts at the rotator cuff and radiates down into my hand so I'm thinking there's some nerve impingement that needs to be released. Do you have any suggestions? Thank you for replying.
Anything that goes beyond your elbow is more than just your classic shoulder structures. Likely some nerve tension involvement from the position. Often times the ribs and thoracic spine are part of the issue. Try working on spinal mobility after watching my video on the thoracic spine's role in shoulder pain. That will clue you in to which direction you need to focus on.
th-cam.com/video/GGrDQMKEZ6s/w-d-xo.html
Be sure to connect with a physio if that doesn't work. 1 year is too long to be suffering!
@@MovementProjectPT I will watch the video now. Thank you for taking time out to help me!
Let me know if you have any other questions!
I'll try it, but I've found the bench press with the equivalent weight of a pushup is safer for my shoulders and lower back. The equivalent bench press weight of a pushup can be found by doing a pushup with hands on a digital scale, It's usually about 2/3 of body weight.
One caveat - you lose the stability benefit that the push ups provide for your core and scapula because you are supported on the bench
Hello, is there a substitute for the half range of motion pushups to strengthen the shoulder blade muscles like you showed? Maybe something with dumbbells perhaps? Thanks! :)
You can do dumbbell presses emphasizing the "plus" part of the motion. Try to press them as close to the ceiling as possible. Same can be done with barbell or cable column. Good Luck!
@@MovementProjectPT Thanks!
Thanks.
Hope it helped!
@@MovementProjectPT Yes. I had a minor pain on left shoulder while doing push-ups. That movement you explained worked like a quick fix. ✌🏽🤗
Thankss!
Hope it helps!
@@MovementProjectPT helped me a lot! Thanks again
Hi! When I am doing Push ups i get pain on the rear deltoid leading down to the lateral tricep.
Shoulder pains when doing handstand pushups
Please add video for wrist pain after push ups
I'll add it to the video to-do list
Amazing video love from Pakistan 😍
2:05 whenever someone tells you to do pushup they must tell u to do this also ,,,
Definitely!
Imma try the first one. I been having shoulder pain EVERYTIME i do push ups and its hindering my progress and its always just my right shoulder
Good luck! Is your pain on the way up or way down normally?
@@MovementProjectPT i dont feel any pain when doing them, its just after im done that the pain kicks in. I always keep my elbows in when doing them too.
@@Clay44444 Interesting. I would suspect that these exercises will help but give it some time. Also, be sure your shoulder blades don't come together too quickly on the way down.
I had done 500 a day for 15 days and on the 15th day I did a set of 6 reps with 30kg dumbells doing benchpress. When i got home and tried to do some push ups it was one of the most painful things I have ever experienced.
500 a day ? You overworking your muscles
@@techguygamer2023 thats the most likely explanation.
Awesome video!
Glad you enjoyed it and hope it helped!
@Movement Prohect PT Great, thanks!
A Question: When we are at the bottom we contract the shoulder blades, and keep them locked as we start pushing up, and at the top of the movement we do the "push up plus", or right at the beginning of the upward movement (when we start to pushing up) do we start to separate the shoulder blades?
Great question! The natural movement of the shoulder blade would be for it to gradually separate and "protract" as you go up. If more of your problem is at the bottom, I'd recommend holding them together longer for stability. If the problem is the top, get the separation happening sooner.
Good Luck!
@@MovementProjectPT , thank you very much!
I´m just experiencing exactly what you describe about the rotator and it has been really frustrating as it is keeping me out of my workout. I´m sure this information will serve me well, Thank you.
Also, I have a question about the different ways you can perform a push up. You mention how different ways to place your arms (backwards for example), may harm you, but also that they workout different muscles. I sometimes try to target lower or upper chest, and I would like to know under which conditions it is fine to apply this type of hand position. Maybe a video on it would be great :D.
Thank you for the comment! Your question is a good one but a complicated one. Different arm positions will place different loads on different muscles and even different parts of the same muscle. There are many things that can be contributing to your rotator cuff/shoulder pain so without evaluating you I can't offer specific advice but only general. In order to effectively target the upper and lower chest with a push up, the angle of the body is more important than the hand position. SO feet on a chair or bed will hit upper chest. It is difficult to hit lower chest with push ups but there are ways :) In addition, maximizing squeeze into the floor of the hands toward one another will make a big difference.
What is the solution for the pain...how to cure
😳 it worked
I'm doing everything right. Then suddenly, a few hours ago my shoulder just started to hurt whenever i do push-ups. I'm a 14yo kid doing a 15x5 push-ups for years. Why's this?
Edit: 15 reps & 5 sets
Meaning you've never had pain during push ups in your life until a few hours ago?
How often do you do 15X5?
1x/day?
Every other day?
I do 15x5 Push-ups for 4days a week.
In short, I workout every Monday, Wednesday, Friday, & Sunday.
Apologies if you can't understand me, i'm not a native speaker. I'm a spanish-filipino kid who's learning English.
And yes, i've never had shoulder pain before..
You're doing great with the language! Much better than me typing Spanish 😉 Have you tried any of the suggestions in my video? If they don't help, first thing to do is drop to 1 day exercise and 2 days rest. You should always be doing more than just pushups to work all of the other muscles needed for function.
Yea, the pain reduced a lot, but i still feel a lil pain. But it's fine now, thanks :)
I can try a 2days gap.. i've been putting too much stress to my body. Thanks @@MovementProjectPT
I was never thought to round my back like that, but it was instilled in me the importance of rocking forward on the way down. Is this another way of protecting your shoulders or should you be doing both. You don’t appear to have much forward movement in your reps.
Do you have a link to a video that shows what you mean by rocking forward? If you mean depression of the scapula, that is an excellent way to increase load on the pec muscles and to encourage stability of the shoulder blades which is key for avoiding shoulder pain! If so...great comment!
th-cam.com/video/-Mbr55h3BeQ/w-d-xo.html I think this video mentions it
Why is your back severely rounding at the top? I've been told that's bad and that shoulder blades should be retracted but back shouldn't be rounded as that rounds shoulders forward too?
Did you listen to the video? It's for serratus anterior contraction
Is it best to keep your elbows in to protect your shoulders?
definitely under 60 degrees
Sir ,I am having shoulder pain after taking pushups ,i feel after few weeks ,what is the remedy for this problem ,and why this problem has come to me?
Try the things I talk about in this video!
I have a different problem apparently when I do too many push-ups (38 in one minute) my upper parts of my arms will hurt so bad that I wouldn’t be able to do even one push-up the next day
Is there a reason you are trying to do as many as possible in one minute? At 1 push up every 1.58 seconds, it's essentially impossible to maintain quality form and safe biomechanics. I'd rather you try to maximize time under tension. Try my TUT (Time under tension) push up challenge : th-cam.com/video/B8Ql612CZDA/w-d-xo.html
What about torn capsular and labrum it’s healed but my doctor sayed it would be screwed up for life
Did you have surgery? If so, how long ago?
What kind of sets and rep range should I aim for?
For the SA pushups, start with 3 sets of 12, 10, 8 and build up rep count by set.
15, 12, 10
15, 14, 12
etc
I would do this 3 time per week
I was in the middle of a pushup and then the back of my right shoulder just experienced intense pain so intense that I can't even do half of a push up or lift, pull, push, lift anything
Try to de-load the push up using stairs and work back slowly
I'm a child and i find this useful
If all children learned how to move properly from a young age, I believe many muscle and joint problems could be avoided. Nice job!
I've been doing push ups,leg raises and squats everyday since August. At the end of the month, i felt pain on my left shoulder so i stopped doing push ups. I only do leg raises and squats now, also outdoor basketball as long as it's not raining. So it's been a week, and I don't feel any improvement from the pain i experienced last week even though I don't do push ups anymore. I am losing patience because i want to try the push ups you showed but i know that if i continue even if it's not healed, the injury my get worse. Any advice?
Tell me more about your pushup rep schemes? All at once vs multiple times per day? how many sets, reps, what type of push ups?
@@MovementProjectPT standard push ups, 100 reps, 5 sets of 20
Those pushups are quite hard and I can really feel them working my core/abs at the top. But I also feel some hyperextension in the elbows, is that ok?
It depends on how much hyperextension you have available in your elbows. If the extension is controlled it's all good!
I hurt my left shoulder while doing handstand
Hi! I did push up 4 hours ago and it hurts. Can I do push up again now? I want to try now what's in the video. I did it 10x4
I would wait until tomorrow
In a bench press the shoulder blades don't move. So doesn't that mean that bench pressing will cause this problem?
You could do a push up with a similar philosophy if you want. The reason they don't move in the bench is because you are trying to isolate the chest and locking the blades gives you a firmer foundation to move more weight. This doesn't mean it will cause a problem. It does mean that the bench press is NOT an exercise that will help a shoulder problem. I like to do occasional shoulder blade presses on the bench to work serratus anterior.
@@MovementProjectPT I got a weird pitching like pain in my right shoulder. De-loaded on bench press. There's not pain when benching, only when doing push ups. Weird.
Hello, Last 2 years I've been exercising 100 push ups without warm ups and proper form everyday. A months later (still doing 100 push ups without proper form) I feel like my arms my hips are shaking and I cant even do one push up anymore. When I try doing a push up today I cant anymore because the tremors are severe. I always wanted to go to the gym but because of this tremors I am embarrassed because I cant lift any kinds of weight without shaking. I cant do anything to achieve my dream body. Its really sad, I really hope you can give me a suggestion for my condition thanks :)
If you went from 100 push-ups to 0 and you have tremors, I would definitely see a physician for a work up! That is not normal
will do, thank you! :)
Thank you SOOOO MUTCH bow i can train planche
Glad it helped, Keep it up!
Does this apply to knee push-ups? I'm just starting out, already injured my left shoulder, don't want to give up but want to restart slow and safe.
Absolutely!
@@MovementProjectPT thanks!
I have a realy bad problem with my front deltoid that has a really bad stabbing pain if I use my arm. I went to 3 different dr and got dry needling all around my trap at the back and have pain refer to the front of the deltoid.... its been 4 months and I still cannot move my arm without getting really bad pain... sumtimes I cant even lift a cup of coffee.. can not to external rotation. ive done all the tests there are, I have no pinched nerve etc . nothing helps// please help. If anyone has any idea. please give me sum advise
Sounds like a lot going on. Check out my video on thoracic spine and shoulder pain to see if it helps.
th-cam.com/video/GGrDQMKEZ6s/w-d-xo.html
Why do I never see people using this technique? I saw my brother doing this rounding of the back and it just looked wrong, I guess not though.
Probably because it looks wrong and it's harder. Can't do 50 push ups this way!
How Do i do can someone tell me
I am happy to help but I am not sure what you are asking?
Well its still hard to do push up like you if don't face to face
Can you still do pushups with rotator cuff injury 😢
I would avoid them if you have pain for sure. Need to get an accurate diagnosis to be able to direct you one way or another. Could be many things at play
This tips can save shoulders. Thx :)
Thanks so much for the comment!
Thanks. I'm so fucking dumb, I never look up proper technique and I fucked up every part of my body. Shoulder bursitis for 3 years, can't do pushups, finally after 2 more years figured out maybe there's something I'm doing wrong. Just keeping my elbows close to my body and have the palm lower did the trick, simple enough. I used to put the palm above my shoulder and with my elbows rotated out that must have been what messed up my shoulders. Hopefully I learnt from this experience and will keep exercising safely...
Better to learn late than never at all. Way to keep tinkering until you got it figured out!
It doesn’t even workout my chest, it still works out my shoulder.
That's because it is a shoulder muscle
@@MovementProjectPT well do you have any tips on building chest with my shoulders getting worked on instead? I tried multiple exercises with perfect form and it still doesn’t get worked. I think there’s something wrong with my shoulders or maybe my back.
Can you help me I did the first step my left shoulder hurts when I go down but when I go up it doesn't hurt no more
The first step is aimed at helping on the way up so that is good news! Have you tried the 2nd step that is aimed at the way down?
@@MovementProjectPT yes but my shoulder still hurts it's only the left one not the right one
Ive seen so many different videos on push up technique, and some contradict each other lol.
It really is crazy. My video is not a variation, rather, it shows you the muscles most important and responsible for safe pain free push ups. Along with how to work them. You can do other pushup techniques, but these muscles remain critical.
@@MovementProjectPT Thank you. I can do push ups with out shoulder pain, its just the next day - the shoulders feel like they have been through a mincer lol. I'm doing push ups for my chest. I'm beginning to think, this is not the most efficient exercise for chest development.
@@videomaster8580 There are many other options for sure. Work the push up plus with the rounded back and see how it feels. Good Luck!
@@MovementProjectPT Thank you.
Hi! So whenever I do pushups now for some reason I think the muscle called deltoid( I'm not sure but it is below mu shoulder) starts hurting on both arms. It first started on my left and now on my right too. This never happened to me before so do you maybe know why?
Typically that is referred pain from the rotator cuff. It could be due to overuse or change in mechanics. Try the things I recommend in the video for a few weeks and let me know how it works out
@@MovementProjectPT kk. Thanks for the answer!
@@drlemon4806 the other thing you can do is regress the exercise using a staircase for a few weeks progressing to standard push up over time
So a little update. I didn't do pushups for like a week or two and the pain after doing them just went away so yay
But I have a huge doubt. Why some people advocate you should ALREADY START your push ups in a retracted shoulder position (scapula touching) ? I'm utterly confused now 😥
Don't feel doubt, it's a phenomenal comment!
Starting with your shoulder blades retracted accomplishes 2 things:
1. It allows you to perform pushups with more isolation on the pecs due to lessening contribution from accessory stabilizing muscles like the Serratus Anterior. A similar recommendation is often given for the bench press. This is essentially what I am demonstrating in the 2nd half of the video. This may lead to more hypertrophy which is great but not the goal of my channel. Training should always relate to function. Try to drive a car, reach into a cabinet, or pick something up from the floor today with your shoulder blades fully retracted. It's no fun!
2. As it relates to shoulder pain and healthy function, retracting from the beginning allows people to work AROUND a functional weakness. It's effectively a cheat that allows you to do pushups with less or no pain.
When people suffer Rotator Cuff tears, it's rarely because they lack the strength with their shoulder blades retracted and arms at sides. It's the lack of stability and control with the arm in a elevated position especially with a load. Part 1 of the video will help that tremendously.
Sorry if I got a little carried away but wanted to provide a complete response.
Thanks again!
@@MovementProjectPT1) I personally agree with you, better a functional training rather than one that focuses more on isolation of certain muscles. Plus, there are other exercises you can add to your routine from which your pecs can benefit.
2) indeed now that you reminded me of that I think I found those tips in a video related to how do push ups with pain. This was a strategy to avoid pain.
My personal small problem is that I'm fine when I'm going down in retraction, but when I go up if I FULLY protract my right shoulder pops/cracks a little. Sometimes I don't feel anything, other times just a very very slight pain. But again very slight.
It's in the outer parts of the shoulder, I think where the deltoid joins with the tricep, but I'm not sure 😂 I figure I'll go ask a physiotherapist about it.
For now I'm just trying to protract, yes, but not 100%. And I'll probably add rotator cuffs exercises to my routine to encourage external rotation and good posture .
Hope I'm doing it right
Anyway many thanks for your detailed an full explanation!
Such useful advice are always appreciated 😎
That's a nice approach you are taking. One of the best ways to attack that clicking and slight pain at the top is to do isometric holds of the fully protracted position (assuming it is pain free). It is essentially a push up plank but from fully protracted position. Try to increase your hold time to 30-60 seconds.
Good luck!
@@MovementProjectPT I'll include this as well then 😎 thank you again for the tips 😎😎