Fix Shoulder Pain During Push Ups (EXERCISE RIGHT NOW!)

[@MovementProjectPT]

Help me cut out unnecessary surgery by focusing on the underlying movement causing the pain! Share and subscribe to my channel: kzbin.info/door/oefGhWAiovwTfyiFXgHXpA

[@watiu9lei]

Finally someone explained the real reason I’ve got shoulder pain every time after push up thank you

[@MovementProjectPT]

Thanks for the kind words! Good Luck and let me know it works for you 👍

[@MovementProjectPT]

And please share with others that you think would benefit! Got to spread the word - proper movement is the proper medicine!

[@jahturiche9148]

How long did the pain last

[@aryanali7791]

Yes i got it too

[@police641]

I got the left arm

[@wyskun]

As a person who train calisthenics , I can say this is 100% correct technic.

[@MovementProjectPT]

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!

[@wyskun]

@@MovementProjectPT kzbin.info/www/bejne/jZPIl4x4Z5tgjsk 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)

[@MovementProjectPT]

Wow, nicely done!

[@lackofdubs5975]

Damn, you storng for your weight/size..

[@glenw-xm5zf]

@@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?

[@jayanti2371]

(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 :-)

[@MovementProjectPT]

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!

[@SilviuSDJ]

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

[@MovementProjectPT]

Great to hear! Thanks for the positive feedback. Kudos to you for continuing to get after it!

[@dougie-thugie]

Did it fully go away? Being 5 months later

[@scrappydoo69]

How about 10 months later?

[@SilviuSDJ]

@@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

[@scrappydoo69]

@@SilviuSDJ That’s good to hear!

[@quyuzhou]

I immediately felt a relief on my shoulder pain after doing a couple of rounds of the half down full up +push ups.

[@MovementProjectPT]

Fantastic! I recommend incorporating it into your program for good.Do at least the first set this way each time

[@mert-hz8bs]

This video really educated me as a new graduate physio. Thanks Tim!!

[@MovementProjectPT]

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🙂

[@Kunalkumar-tn2lv]

@@MovementProjectPT 2z

[@RobertJudahMetz]

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!

[@danielfrankel1479]

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 😃

[@MovementProjectPT]

Thanks for the kind words!! Appreciate the sub!

[@Actraiser1]

After going through many videos and forums post this has absolutely been the most helpful. Thank you so much

[@MovementProjectPT]

Great to hear! Thanks for the comment and shout out! Please share it on Reddit etc if you found it helpful

[@Itstheoaks]

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

[@MovementProjectPT]

You're so welcome! Push ups are amazing if done correctly. Keep up the good work

[@glenw-xm5zf]

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

[@glenw-xm5zf]

@@MovementProjectPT They work a lot more total muscle mass than Bench pressing, so m,ore tiring Arghh!

[@pullbackbaby]

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.

[@MovementProjectPT]

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!

[@Smjk00]

Thank u Mouvement Project TT for your time to reply a fan. N how is the pain now ?

[@xxlonewolfxx7908]

🤧🥺🥺thx for the help man U r helping me to rejuvenate my dream of joining the army

[@MovementProjectPT]

Thanks for the comment! Keep grinding and you'll get there

[@marcd1981]

Thanks for the video. I'm a 61 year old male, very fit, resistance train 2 to 3 days during the week, stair climbing / hiking on the weekend. Just came from a doctor visit for an unrelated issue to shoulder pain, my blood pressure was 124 / 68, my pulse was 58 bpm. My wife and I are very active, we have a 75 floor building climb for charity coming up on Friday (in 3 days). This is just to let you know I'm fit, active, and do not usually have an injury that prevents me from training. About 2 weeks ago, I was warming up with hands elevated push-ups, and after just the 3rd one, I got a sharp pain in my left side delt. I stopped for a minute, stretched a little, and tried again, but the pain was still there. I can do 30 push-ups, and usually do sets of 10 to 15 in my workouts. So it was strange that after 3 I had this pain that still isn't gone after 2 weeks. I'm going to try the partial rep with shoulder flare at the top first and I'll let you know what happens.

[@MovementProjectPT]

Try some isometrics until it calms down: kzbin.info/www/bejne/fanNhKBjgtSZos0. Or this complete program : kzbin.info/www/bejne/Z5_XYXygoLacp80

[@marcd1981]

@@MovementProjectPT Thank you for replying. I am watching the first linked video now, and I'm at where you are saying to add resistance. I can hold the 90-90 position without pain, but I cannot hold the No Money position for more than 10 seconds without pain in my left shoulder. The right one is tight without pain, but I'll still have to work up to the 30 seconds. For my left shoulder, should I be doing any stretching after warming up? Or just keep doing the holds until I make it to 30 seconds?

[@MovementProjectPT]

@@marcd1981​​⁠it’s hard to say without checking you. Try stretching first to see if that helps. Many times the infraspinatus muscle a.k.a. our main external rotator in the shoulder is overworked and has significant trigger points. You can try rolling that muscle on a lacrosse or tennis ball before hand to see if it makes a difference.

[@marcd1981]

@@MovementProjectPT Thank you for replying. I still have pain in my shoulder, and I'll try what you suggested with the stretching and rolling on a ball.

[@harshilgandhi2278]

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

[@MovementProjectPT]

Great to hear!

[@electrojazz14]

very helpful thank you

[@MovementProjectPT]

Glad it was helpful!

[@TeslaDRay]

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.

[@MovementProjectPT]

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!

[@ratulkhan8491]

Thanks brother for the tips... its working for me

[@MovementProjectPT]

Glad to hear that!

[@Condition_ONE]

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.

[@MovementProjectPT]

Great analogy! I'm definitely stealing that for patients. Thanks for sharing 👍

[@anonnona6940]

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.

[@MovementProjectPT]

Tremendous!

[@rishikadwecr7610]

thank u sir . I feel very good now

[@MovementProjectPT]

Glad to hear it!

[@user-fm6kn9ec4c]

This video helped so much and immediately! I felt immidate relief, great vidoe :)

[@MovementProjectPT]

Excellent! Glad you liked it

[@binaykumarsingh9290]

Thanks I will try it had some pain in the back of my shoulder during the pushups

[@MovementProjectPT]

That is a sign that those serratus muscles are not strong enough. Keep working at it and it should improve!

[@carlospolanco1714]

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

[@MovementProjectPT]

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!

[@djsixfoota]

Excellent

[@sunay1459]

Thank you so much this really helped me now I am feeling my chest thank you so much 💖😊

[@MovementProjectPT]

Fantastic! Glad it helped you!

[@mircobosi]

Thank you I finally understood why Everytime I start doing push ups after a while I have to stop due to rotator cuff pain

[@MovementProjectPT]

I hope it helps!

[@clementhaa]

First one literally insta fixed me. Ty

[@MovementProjectPT]

Glad it helped that quickly!!!

[@hamadalkhalifa2323]

Amazing video. Thanks a million.

[@MovementProjectPT]

Glad you liked it! Hope it helped

[@MichealDei]

Fantastic 💯

[@MovementProjectPT]

Thank you! Cheers!

[@bazil2337]

Thanks❤

[@adilshehzad6745]

I can't even do 1 but now I'm gonna try these things and i will comment soon after i have done ✅

[@MovementProjectPT]

Good luck!

[@cyrusnabua1555]

This is really helpful thank you ❤️

[@MovementProjectPT]

Glad it helped!

[@omstygomsty]

Great info in this video

[@MovementProjectPT]

Glad it was helpful! Check out my channel for more info to cut unnecessary surgeries 👍

[@truthseekermedia]

Very helpful. Thank you

[@MovementProjectPT]

Glad it was helpful!

[@justsomeberd7407]

Thank you so much I am so tired of shoulder pain every push-up

[@MovementProjectPT]

You got this! Give it some time but it should help. I always like to hear progress so be sure to follow up

[@kinglouis6501]

THANK YOU! THANK YOU! THANK YOU!!! 🙌🏽🙌🏽🙌🏽

[@MovementProjectPT]

Glad you found it helpful!

[@glenw-xm5zf]

Thanks for this clip

[@MovementProjectPT]

Glad you liked it!

[@simpleash]

I get pain only in 1 shoulder

[@shareef12364]

same I was wondering why?

[@tintunaung3624]

Me too

[@ALOKSINGH-ts8vc]

Left shoulder

[@ProudIndian2024]

Right shoulder

[@MrScroop]

Left !!!

[@ahmadluthfi4111]

Thx, really helpful video. Pls make video how to do pull ups properly too

[@MovementProjectPT]

I’m glad you found it helpful. I’ll put the pull up video on my to do list!

[@2annec97]

Yes, please!

[@ahmadluthfi4111]

Update im doing what you told in video, yeahh the result is great :D

[@MovementProjectPT]

@@ahmadluthfi4111 Way to put in the work! I’m working on the pull video right now 👍

[@MovementProjectPT]

Here you go! As promised 😀 kzbin.info/www/bejne/j57Rg4droNB4d9k

[@707josh]

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

[@MovementProjectPT]

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!

[@707josh]

@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

[@707josh]

@Movement Project PT pulling exercises seem to help a lot to balance it though. Thanks for your help!

[@rohitpotpalliwar6399]

bro there is one problem i am facing, during push ups my shoulders are giving up before chest due to not able to target the chest properly. Please provide some insight...........

[@MovementProjectPT]

Try Multiple hand placements and see if anything changes

[@pantoez5262]

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

[@MovementProjectPT]

Glad this is helping the younger generation. I want all kids to be able to move properly! Keep up the good work

[@bloodcorer]

Hi! When I am doing Push ups i get pain on the rear deltoid leading down to the lateral tricep.

[@bodyhealth-e1p]

thk u for solution

[@socloseagain4298]

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! :)

[@MovementProjectPT]

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!

[@socloseagain4298]

@@MovementProjectPT Thanks!

[@wheresmydrink420]

Wow. I can do pushups again. Shoulder pain is completely gone with this method

[@xvrlskrcll6485]

@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?

[@MovementProjectPT]

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!

[@xvrlskrcll6485]

@@MovementProjectPT , thank you very much!

[@lazarus2410]

Great content

[@MovementProjectPT]

Thanks!

[@jptracks9269]

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!

[@MovementProjectPT]

Fantastic! Stay after it and keep feeding those serratus: kzbin.infoQKD41CpnMNY?feature=share

[@damayantidevee9557]

Please add video for wrist pain after push ups

[@MovementProjectPT]

I'll add it to the video to-do list

[@Sgaandjaarethegoats12]

Thank you

[@michaelclarke6148]

Can I fix a rotate cuff tenderness in my tight shoulder.

[@MovementProjectPT]

Gotta address why the rotator cuff is tender in the first place. These exercises may help but if not, definitely get an evaluation.

[@jorgenvonstrangle000]

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

[@MovementProjectPT]

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!!!

[@CD-xd6fm]

Thank you! ❤

[@MovementProjectPT]

You're welcome, hope it helped!

[@Rebelx27]

Sir iam getting pain in shoulder blade of my right arm 😭 what can i do to reduce it

[@MovementProjectPT]

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! kzbin.info/www/bejne/fXjVdYSDgKqNbNU

[@Rebelx27]

@@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 😭

[@MovementProjectPT]

@@Rebelx27 try some of the things in the video I linked and let me know how you make out.

[@turntablesrockmyworld9315]

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).

[@MovementProjectPT]

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.

[@Redlion444]

Thank you sir

[@MovementProjectPT]

Glad you liked it...All the best!

[@bueno_oneub_0]

It's only my left arm that hurts, and it doesn't hurt during it. It hurts afterwards.

[@cocomoose4730]

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 ?

[@MovementProjectPT]

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.

[@xyz-uc1gg]

How did u cure that...I have pain in front shoulder between chest and shoulder

[@cocomoose4730]

@@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

[@cocomoose4730]

@@xyz-uc1gg even for the pushups do from the easiest ones and proceed gradually

[@xyz-uc1gg]

@@cocomoose4730 i shouldn't do normal dumbbell bicep curls or any simple tricep exercises also ?? With this shoulder prob

[@gybx4094]

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.

[@MovementProjectPT]

One caveat - you lose the stability benefit that the push ups provide for your core and scapula because you are supported on the bench

[@AMan-xg4kw]

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.

[@techguygamer2023]

500 a day ? You overworking your muscles

[@AMan-xg4kw]

@@techguygamer2023 thats the most likely explanation.

[@freepremiumaccount.102]

What kind of sets and rep range should I aim for?

[@MovementProjectPT]

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

[@glenw-xm5zf]

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

[@MovementProjectPT]

Wow! #Goals for me in 30 years

[@glenw-xm5zf]

​@@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

[@ThomasGrayson-p6h]

Amazing video love from Pakistan 😍

[@Clay44444]

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

[@MovementProjectPT]

Good luck! Is your pain on the way up or way down normally?

[@Clay44444]

@@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.

[@MovementProjectPT]

@@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.

[@ROMANMAKEAMOVE.]

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.

[@MovementProjectPT]

Great! Thanks for sharing your story!

[@chickenpotpie1204]

What about torn capsular and labrum it’s healed but my doctor sayed it would be screwed up for life

[@MovementProjectPT]

Did you have surgery? If so, how long ago?

[@peadarr]

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.

[@MovementProjectPT]

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!

[@hunterac45]

kzbin.info/www/bejne/Y37Fo2hrnZh1m7M I think this video mentions it

[@Ismell43]

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

[@martin_eden.]

Where is it from? What is the reason for the hernia?

[@MadsHilde]

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?

[@MovementProjectPT]

It depends on how much hyperextension you have available in your elbows. If the extension is controlled it's all good!

[@newts1964]

Can this help supraspinatus tear

[@bullymcguire1245]

Shoulder pains when doing handstand pushups

[@juliataylor4385]

Is it best to keep your elbows in to protect your shoulders?

[@MovementProjectPT]

definitely under 60 degrees

[@Alejandro-ok2sr]

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.

[@MovementProjectPT]

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.

[@xyz-uc1gg]

What is the solution for the pain...how to cure

[@LOKIVINK]

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

[@MovementProjectPT]

Sounds like a lot going on. Check out my video on thoracic spine and shoulder pain to see if it helps. kzbin.info/www/bejne/fXjVdYSDgKqNbNU

[@ageless.wisdomm]

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

[@MovementProjectPT]

Try to de-load the push up using stairs and work back slowly

[@theonewholaughs1100]

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?

[@MovementProjectPT]

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?

[@theonewholaughs1100]

@@MovementProjectPT standard push ups, 100 reps, 5 sets of 20

[@alcy0ne1]

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.

[@MovementProjectPT]

Absolutely!

[@alcy0ne1]

@@MovementProjectPT thanks!

[@supersonic882]

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?

[@MovementProjectPT]

Wow, that was a pretty damn accurate synopsis! Then just manipulate slightly based on when and where in the range you have pain. Thanks!

[@ShivuSharma-ek8bh]

2:05 whenever someone tells you to do pushup they must tell u to do this also ,,,

[@MovementProjectPT]

Definitely!

[@drlemon4806]

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?

[@MovementProjectPT]

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

[@drlemon4806]

@@MovementProjectPT kk. Thanks for the answer!

[@MovementProjectPT]

@@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

[@drlemon4806]

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

[@lightfrostmc9288]

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

[@MovementProjectPT]

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?

[@lightfrostmc9288]

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.

[@lightfrostmc9288]

And yes, i've never had shoulder pain before..

[@MovementProjectPT]

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.

[@lightfrostmc9288]

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

[@blackx1147]

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!

[@MovementProjectPT]

Do you have shoulder pain all day, only with certain movements, or only with push ups? Thanks for the comment!

[@blackx1147]

@@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.

[@MovementProjectPT]

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. kzbin.info/www/bejne/fXjVdYSDgKqNbNU Be sure to connect with a physio if that doesn't work. 1 year is too long to be suffering!

[@blackx1147]

@@MovementProjectPT I will watch the video now. Thank you for taking time out to help me!

[@MovementProjectPT]

Let me know if you have any other questions!

[@lanceezekielcrucillo4924]

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

[@MovementProjectPT]

I would wait until tomorrow

[@WillsM85]

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?

[@MovementProjectPT]

Did you listen to the video? It's for serratus anterior contraction

[@hailegabriel5771]

Thankss!

[@MovementProjectPT]

Hope it helps!

[@hailegabriel5771]

@@MovementProjectPT helped me a lot! Thanks again

[@celystal2831]

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

[@MovementProjectPT]

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 : kzbin.info/www/bejne/eGm0nWlnZ6iNeqM

[@kingvgaming6316]

Can you still do pushups with rotator cuff injury 😢

[@MovementProjectPT]

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

[@sujith25in]

Thanks.

[@MovementProjectPT]

Hope it helped!

[@sujith25in]

@@MovementProjectPT Yes. I had a minor pain on left shoulder while doing push-ups. That movement you explained worked like a quick fix. ✌🏽🤗

[@lornaguinto4523]

How to do that push up

[@eoconner8429]

Awesome video!

[@MovementProjectPT]

Glad you enjoyed it and hope it helped!

[@BryanCwalinski-g9j]

Right shoulder started hurting 😢

[@xfxs255]

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

[@MovementProjectPT]

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?

[@xfxs255]

@@MovementProjectPT yes but my shoulder still hurts it's only the left one not the right one

[@cocogamerlol5854]

I'm a child and i find this useful

[@MovementProjectPT]

If all children learned how to move properly from a young age, I believe many muscle and joint problems could be avoided. Nice job!

[@masakazuwatanabe6742]

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 :)

[@MovementProjectPT]

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

[@masakazuwatanabe6742]

will do, thank you! :)

[@mathavanmathavan5858]

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?

[@MovementProjectPT]

Try the things I talk about in this video!

[@indinite]

It doesn’t even workout my chest, it still works out my shoulder.

[@MovementProjectPT]

That's because it is a shoulder muscle

[@indinite]

@@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.

[@skygodmaskgaming1573]

How Do i do can someone tell me

[@MovementProjectPT]

I am happy to help but I am not sure what you are asking?

[@pirate7771]

Thank you SOOOO MUTCH bow i can train planche

[@MovementProjectPT]

Glad it helped, Keep it up!