Rotator Cuff Injury and Push Ups: How to Protect Your Shoulders While Staying Strong

Medical Disclaimer: The information in this blog is for enlightening and educational purposes only and is not intended as medical advice. The content in this post is not meant to substitute for a professional medical diagnosis, advice, or treatment. Always ask advice from your physician or other qualified health providers with any questions you may have regarding a medical condition.

Ever tried push-ups and felt shoulder pain? You’re not alone.

Push-ups are a great exercise for building upper body strength, but if you have a rotator cuff injury ^[1], they can feel like torture. I’ve been there myself—going for that extra rep and suddenly feeling a dull ache deep in my shoulder. Turns out I was unknowingly straining my rotator cuff muscles, leading to more shoulder pain and a longer recovery time.

The rotator cuff is made up of four muscles and four tendons that stabilize the shoulder joint. It’s easy to ignore them—until you injure them. The rotator cuff stabilizes the shoulder joint and allows you to lift, rotate, and move your arm.

Push-ups, if done incorrectly, can overload these muscles and lead to pain or injury. If you’ve ever experienced a rotator cuff tear or shoulder pain during push-ups, you might wonder: Can I still do push-ups? The answer depends on your shoulder health and how you modify the exercise.

Before we get into how to do push-ups ^[2] while protecting your rotator cuff, let’s go straight into the step-by-step exercises that can help.

How to Do Push-Ups & Protect Your Rotator Cuff

Start with a 5-minute warm-up, such as gentle arm swings or light cardio, to prepare your shoulder muscles.

1. Wall Push-Ups

Best for beginners or those recovering from injury.

• Begin in an upright standing position facing a wall with your feet hip-width apart.
• Maintain good alignment with your head, shoulders, hips, and legs.
• Extend and press your hands on the wall at shoulder level.
• Engage your core muscles and lower your chest toward the wall while keeping your elbows close to your body.
• Hold the position for a couple of seconds, then push yourself back to return to the starting position and repeat the movement 10 repetitions.

2. Knee Push-Ups (Less Pressure on the Shoulder Joint)

• Begin in a straight-arm knee plank position on the floor with your arms beneath your shoulders and your knees hip-width apart.
• Maintain good alignment with your upper body.
• Tighten your abdominal muscles.
• Bend your elbows to lower your body to the floor while keeping your elbows close.
• Hold the position for a couple of seconds, then push back up to return to the starting position and repeat the movement 10 repetitions.

3. Elevated Push-Ups (Reduces Shoulder Strain)

For this exercise, you need to utilize a sturdy bench or a counter.

• Begin in an upright standing position before a bench or a counter.
• Place your hands on the bench or a counter and move your feet back to increase the angle of your body.
• Maintain good alignment with your head, shoulders, hips, and legs.
• Tighten your abdominal muscles.
• Bend your elbows to the side to lower your upper body towards the bench or a counter.
• Hold the position for a couple of seconds.
• Then, push back up to return to the starting position. Repeat the movement 10 repetitions.

Ensure the bench or counter is stable before starting. Avoid arching your back and keep your core tight throughout the movement.

4. Push-Up with Mini Band

For this exercise, you need to use a mini band.

• Begin in a straight-arm plank position with your arms beneath your shoulders and legs straight.
• Place the mini band around your wrist with your fingers facing forward.
• Tighten your abdominal muscles.
• Bend your elbows to the side to lower your body toward the floor.
• Hold the position for a couple of seconds, then push back to return to the starting position.
• Repeat the movement 10 repetitions.

If your injury is severe or recent, avoid any push-ups, even modified versions, until cleared by a physical therapist.

Table. Summary comparing the different push-up modifications

Push-Up Type	Difficulty	Shoulder Strain	Best For
Wall push-ups	Low	Minimal	Beginners, injury recovery
Knee push-ups	Moderate	Reduced	Building strength gradually
Elevated push-ups	Moderate	Low	Reducing the load on shoulders
Mini band push-ups	High	Moderate	Advanced rehab or stability training

What To Do If You Have a Rotator Cuff Injury?

Dr. David Geier, an orthopedic surgeon and sports medicine specialist, advises that proper push-up form is crucial for preventing rotator cuff injuries and protecting the shoulder joint. He suggests keeping the elbows close to the body rather than flaring them out to reduce stress on the rotator cuff muscles.

Additionally, he emphasizes maintaining a straight line from the head to the heels, engaging the shoulder blade muscles for better stability. If you’re experiencing shoulder pain, Dr. Geier recommends modifying push-ups by doing wall push-ups or knee push-ups to avoid further cuff injury.

For those recovering from a rotator cuff tear, he strongly advises gradual progression and physical therapy exercises before attempting full push-ups to prevent further damage.

If you’re experiencing shoulder pain during push-ups, don’t push through it—seriously. Here’s what you can do:

1. Try Physical Exercises

A physical therapist can help you strengthen the rotator cuff muscles safely. Here are a few key exercises:

Doorway Stretch: Stand in a doorway, place your hands on the frame at shoulder level, and gently lean forward. In the Lawn Mower Pull, ensure your knees are bent and your back stays straight. Pull back while engaging your core, keeping your movements controlled and smooth.

Internal Rotation with Resistance Band: Attach a resistance band to a sturdy object and pull your affected arm inward. 

• Lawn Mower Pull: Hold a resistance band, start in a squat, and pull back like starting a lawn mower.
• Small Circles with Light Weights: Hold a golf ball or lightweight and make small circles to increase shoulder mobility. 

After exercises, cool down with static stretches like the child’s pose or shoulder rolls to relax and recover.

2. Avoid Heavy Lifting & Repetitive Strain

If you’ve suffered a cuff injury, avoid heavy lifting, bench presses, or exercises that put stress on the shoulder blade.

3. Pain Management & Treatment Options

• Ice and Rest: This helps decrease pain and swelling.
• Corticosteroid Injection: If the pain is severe, a sports medicine doctor may recommend an injection.
• Surgery: In cases of significant pain or calcific tendonitis, shoulder surgery might be necessary. 

Final Thoughts: Can You Do Push-Ups With a Rotator Cuff Injury?

Yes—but only if done correctly. Start with modified push-ups, listen to your body, and prioritize pain management and muscle strength before jumping into regular push-ups. If you feel rotator cuff ^[3] pain, stop and consult a physical therapist. Your shoulder health matters more than a few extra reps!

Have you ever had a rotator cuff injury? What exercises helped you recover? Share your experience in the comments below!

If you want to decrease pain, improve range of motion and heal rotator cuff injuries, check out this Effective Rotator Cuff Exercises!

Frequently Asked Questions

Are push-ups OK with a rotator cuff injury?

Push-ups can be done with a rotator cuff injury, but only if modified (e.g., wall push-ups, knee push-ups) to reduce shoulder strain. Avoid standard push-ups if they cause pain.

What exercises should be avoided with a rotator cuff injury?

Avoid overhead presses, heavy bench presses, pull-ups, dips, and any movements that cause sharp shoulder pain or excessive strain on the rotator cuff.

Should I push through rotator cuff pain?

No. Pushing through pain can worsen the injury and lead to a more severe tear. Modify or rest instead.

How do I know if my rotator cuff injury is severe?

Signs of a severe injury include intense pain, weakness when lifting the arm, inability to move the shoulder through its full range, or a popping/clicking sensation. A physical examination or imaging (MRI) can confirm the severity.

What is the fastest way to heal a torn rotator cuff?

Rest, physical therapy, ice, anti-inflammatory treatments, and gentle mobility exercises help recovery. In severe cases, corticosteroid injections or surgery may be needed.