I wanted to go through a video with you about fixing your shoulder pain when doing a push-up. If you’re someone who wants to tone your muscles and get a great upper body workout, push-ups are the perfect exercise for you. Push-ups work your triceps, shoulders, and chest while also targeting your core and gluteal muscles. However, push-ups can be challenging if you have shoulder pain or weakness.
I was working out this morning and got thinking about this.
I started playing around with different types of push-up techniques and seeing which ended up feeling easier on my shoulder.
In this video:
- I experimented with the standard push-up, with hands flat when going into a push-up movement.
- I tried with a fist going into the push-up movement.
- I tried something a bit different for my hands when doing the push-up, which worked out much better.
Let me share a little thing I tweaked in my push-up that made my shoulder feel much better. When performing push-ups, you push all of your weight, your entire load, through the heel of your hand. I focused on putting more pressure on my fingertips, not the specific tips, but the pads of my fingers and the pads of my palm.
Focusing and putting more weight on those areas, I could feel my shoulder blade muscles activating a lot more. When I bring in those shoulder blade muscles, I also bring in another muscle group to help stabilize my shoulder and decrease stress on the shoulder joint, which lessens shoulder pain or the risk of shoulder pain.
I recommend you give that a go next time you do push-ups. What I found was that it did affect my push-up performance. It was harder for me to do pushing on my pads compared to pressing on the heels of my hands. So, remember that when you try that. But the benefit was I was getting a lot more of the scapular muscles kicking in, the shoulder blade muscles kicking in. and less stress and strain on the shoulder joint, which leads to a more nominal injury and helps overcome shoulder pain.
So make sure to remember my little tweak when doing a push-up if you have shoulder pain. Add weight to the pulp of your fingers and the pads of your palms to bring in those scapular muscles and stabilize your shoulder more.
Push-ups improve strength, build muscle, and ton your chest. Whether you do it with your feet on the floor or a bench, the push-up is an effective exercise for every part of your upper body. When you do this exercise, you are strengthening your triceps, shoulder, biceps, and chest. You are also targeting your core, working on balance and coordination, and building endurance.
This is Rick Kaselj from FIX MY SHOULDER PAIN with a FIX MY SHOULDER PAIN tip for those that get shoulder pain when doing push-ups.
Take care and goodbye,
Rick Kaselj, MS