Discomfort experienced in the shoulder region during the execution of push-up exercises is a common musculoskeletal complaint. This sensation can range from mild aching to sharp, intense pain, significantly impacting an individual’s ability to perform the exercise correctly and completely. Its manifestation often indicates underlying biomechanical issues or pre-existing conditions affecting the shoulder joint and surrounding structures.
Addressing such discomfort is important for maintaining long-term physical function and preventing the escalation of minor issues into chronic problems. Ignoring the initial signals of pain can lead to decreased range of motion, weakened supporting muscles, and potentially, the development of more severe injuries, such as rotator cuff tendinitis or impingement syndrome. Understanding the potential causes and implementing preventative strategies are critical for sustained fitness progress.
The subsequent sections will explore common causes of this discomfort, effective preventative measures, and strategies for mitigating the issue to allow for continued safe and effective training. This exploration will delve into aspects of proper form, muscle imbalances, and the importance of adequate warm-up and stretching routines.
1. Improper Form
Improper form during push-up execution is a significant contributing factor to shoulder discomfort. Deviations from the correct technique can place excessive and uneven stress on the shoulder joint, surrounding muscles, and tendons. When the body is not aligned correctly, synergistic muscle activation is disrupted, leading to compensatory movements that overload specific areas. This, in turn, can manifest as pain, inflammation, and increased risk of injury. For example, elbows flaring outwards excessively during the lowering phase can significantly compress the subacromial space, potentially causing impingement syndrome. Similarly, failing to maintain a neutral spine and allowing the hips to sag can alter the shoulder’s biomechanics, resulting in abnormal loading patterns.
The importance of proper form extends beyond simply avoiding pain. Consistent deviations can lead to chronic imbalances and movement dysfunction. Individuals who repeatedly perform push-ups with poor form may develop adaptive muscle shortening and weakening, predisposing them to future shoulder injuries even during seemingly unrelated activities. A practical example involves the common mistake of leading with the head during the descent, which shifts the weight forward and places undue strain on the anterior shoulder capsule. Correcting this issue through conscious awareness and postural adjustments can dramatically reduce the risk of discomfort and promote safer, more effective exercise.
In summary, the relationship between improper form and shoulder discomfort during push-ups is direct and consequential. A commitment to mastering correct technique is paramount for preventing injury and maximizing the benefits of this exercise. Addressing postural imbalances, focusing on controlled movements, and seeking guidance from qualified professionals are crucial steps toward ensuring safe and effective push-up performance. Failing to do so may perpetuate a cycle of pain and dysfunction, hindering long-term fitness goals.
2. Muscle Imbalance
Muscle imbalance, characterized by disproportionate strength or flexibility between opposing muscle groups around the shoulder joint, constitutes a significant contributing factor to shoulder discomfort during push-up exercises. When specific muscles are comparatively weaker or tighter than their counterparts, the biomechanics of the shoulder are compromised. This imbalance disrupts the smooth, coordinated movement required for proper push-up execution, leading to compensatory movements that place undue stress on certain structures. For example, a weakness in the lower trapezius, a muscle responsible for scapular depression and retraction, can result in an upwardly rotated and protracted scapula. This altered scapular position can impinge on the rotator cuff tendons during the push-up motion, leading to pain and inflammation.
The impact of muscle imbalance extends beyond the immediate experience of discomfort. Chronic imbalances can contribute to the development of more serious conditions, such as rotator cuff tendinopathy or shoulder impingement syndrome. Furthermore, altered movement patterns caused by these imbalances can predispose individuals to injuries during other activities, not just push-ups. A common example involves the imbalance between the internal rotators (pectoralis major and latissimus dorsi) and external rotators (infraspinatus and teres minor) of the shoulder. Dominance of the internal rotators, often seen in individuals who engage in excessive chest training without corresponding back work, can lead to a rounded shoulder posture and increased risk of anterior shoulder pain during push-ups. Addressing these imbalances through targeted strengthening and stretching exercises is essential for restoring proper shoulder mechanics and preventing further injury.
In summary, muscle imbalance presents a critical consideration in understanding the etiology of shoulder discomfort during push-ups. Identifying and rectifying these imbalances through a comprehensive assessment and tailored exercise program is paramount for mitigating pain, improving shoulder function, and preventing the development of chronic conditions. Recognizing the interplay between muscle strength, flexibility, and proper movement patterns is crucial for achieving sustained shoulder health and optimizing exercise performance.
3. Overexertion
Overexertion, defined as exceeding the body’s capacity for physical activity, represents a significant risk factor for the development of shoulder discomfort during push-up exercises. The imposition of excessive demands on the shoulder joint and surrounding musculature without adequate preparation or recovery can lead to tissue strain, inflammation, and subsequent pain. Understanding the facets of overexertion is crucial for injury prevention and the maintenance of long-term shoulder health.
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Excessive Volume
Performing an excessively high number of repetitions or sets of push-ups in a single training session or over a short period can overwhelm the shoulder’s capacity to adapt. This is particularly pertinent for individuals new to exercise or those rapidly increasing their training intensity. The repetitive stress can lead to microtrauma in the rotator cuff tendons, resulting in tendinitis and pain during subsequent movements. Example: Suddenly increasing from 10 push-ups a day to 50 within a week.
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Insufficient Rest
Failing to allow adequate recovery time between training sessions prevents the shoulder muscles and connective tissues from repairing and rebuilding. Chronic lack of rest can lead to cumulative fatigue and increased vulnerability to injury. Muscles require time to recover and adapt to the stresses imposed during exercise. Example: Performing push-ups every day without incorporating rest days.
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Inadequate Warm-up
Commencing push-ups without a proper warm-up routine fails to prepare the shoulder joint and surrounding muscles for the demands of the exercise. Warm-up exercises increase blood flow, improve muscle elasticity, and enhance joint lubrication, thereby reducing the risk of strain. Example: Starting a set of push-ups without performing dynamic stretches or light cardio to warm up the shoulder muscles.
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Ignoring Pain Signals
Continuing to perform push-ups despite experiencing initial signs of shoulder discomfort can exacerbate the underlying issue and lead to a more serious injury. Pain serves as a protective mechanism, signaling that the tissues are being stressed beyond their current capacity. Ignoring this signal and pushing through the pain can result in chronic inflammation and long-term shoulder problems. Example: Experiencing a twinge in the shoulder during a push-up and continuing the set, leading to increased pain and potential injury.
These facets of overexertion collectively contribute to the heightened risk of experiencing shoulder discomfort during push-ups. By understanding and addressing these factors, individuals can mitigate the potential for injury and promote safer, more effective training practices. Avoiding rapid increases in training volume, prioritizing adequate rest, ensuring a comprehensive warm-up, and heeding pain signals are essential for preserving shoulder health and optimizing push-up performance.
4. Inadequate Warm-up
An insufficient or absent warm-up routine prior to performing push-up exercises significantly elevates the risk of experiencing shoulder discomfort. The warm-up serves as a preparatory phase, increasing tissue temperature, enhancing joint lubrication, and improving muscle elasticity. Without this critical phase, the shoulder joint is more susceptible to strain and injury during the execution of push-ups.
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Reduced Joint Lubrication
Synovial fluid, responsible for lubricating the shoulder joint, exhibits increased viscosity in colder temperatures. An inadequate warm-up fails to stimulate sufficient synovial fluid production, resulting in increased friction within the joint during movement. This friction can lead to irritation, inflammation, and pain, particularly during the repetitive motions of push-ups. Example: Commencing push-ups immediately upon waking, without any prior movement, can place excessive stress on a poorly lubricated shoulder joint.
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Decreased Muscle Elasticity
Muscle elasticity refers to the capacity of a muscle to stretch and recoil efficiently. Cold muscles are less elastic and more prone to tearing or strain when subjected to sudden or forceful contractions. A proper warm-up increases muscle temperature, enhancing elasticity and reducing the risk of injury. In the context of push-ups, inadequate muscle elasticity in the rotator cuff muscles can lead to strain and pain during the exercise. Example: Attempting a high number of push-ups without first stretching and activating the shoulder muscles.
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Impaired Neuromuscular Activation
Neuromuscular activation refers to the communication between the nervous system and the muscles. An adequate warm-up prepares the neuromuscular system by enhancing nerve conduction velocity and improving muscle fiber recruitment. Impaired neuromuscular activation can lead to inefficient movement patterns and increased stress on the shoulder joint. In push-ups, this can manifest as improper scapular stabilization, leading to impingement or other forms of shoulder pain. Example: Failing to perform scapular retraction and protraction exercises prior to push-ups can result in poor scapular control and increased risk of injury.
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Insufficient Blood Flow
A proper warm-up increases blood flow to the shoulder muscles and surrounding tissues. This increased blood flow delivers oxygen and nutrients, preparing the muscles for the demands of exercise. Insufficient blood flow can lead to fatigue, cramping, and an increased risk of injury. Specifically, the rotator cuff muscles require adequate blood flow to function optimally during push-ups. Example: Not performing light cardiovascular activity prior to resistance exercises can limit blood flow to the shoulder region, increasing the potential for pain and injury during the push-up.
These interconnected factors underscore the importance of a comprehensive warm-up routine prior to engaging in push-up exercises. Failing to adequately prepare the shoulder joint and surrounding musculature increases the susceptibility to pain and injury. Incorporating dynamic stretching, light cardio, and specific rotator cuff activation exercises into the warm-up can significantly mitigate these risks and promote safer, more effective push-up performance.
5. Joint Instability
Joint instability, characterized by excessive or uncontrolled movement within a joint, is a notable contributor to shoulder discomfort experienced during push-up exercises. The inherent stability of the glenohumeral joint (shoulder joint) relies on a complex interplay of static and dynamic stabilizers. Compromise to any of these structures can manifest as instability, predisposing individuals to pain and potential injury during activities like push-ups.
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Ligamentous Laxity
Ligaments provide static stability to the shoulder joint, restricting excessive translation of the humeral head within the glenoid fossa. Congenital ligamentous laxity, previous dislocations, or repetitive microtrauma can lead to ligamentous incompetence. During push-ups, this laxity can result in abnormal joint movement, causing pain due to stress on the surrounding tissues. Example: An individual with a history of shoulder dislocations may experience pain and a sensation of instability during the lowering phase of a push-up due to stretched or torn ligaments.
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Muscle Weakness (Dynamic Stabilizers)
The rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis) and periscapular muscles (trapezius, rhomboids, serratus anterior) are dynamic stabilizers of the shoulder. Their coordinated contraction controls humeral head position and scapular movement, respectively. Weakness in these muscles can disrupt normal biomechanics, leading to instability and pain. Example: Weakness in the serratus anterior can cause scapular winging, altering the glenohumeral joint’s position and predisposing to pain during push-ups due to altered load distribution.
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Labral Tears
The labrum, a fibrocartilaginous rim surrounding the glenoid fossa, deepens the socket and enhances joint stability. Labral tears, often resulting from trauma or repetitive overhead activities, can compromise this stability, leading to pain and a sensation of clicking or catching within the shoulder. During push-ups, a labral tear can be aggravated by the compressive forces across the joint, resulting in discomfort. Example: An individual with a SLAP (Superior Labrum Anterior Posterior) tear may experience pain during push-ups, particularly in the bottom position, due to increased stress on the damaged labrum.
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Scapular Dyskinesis
Scapular dyskinesis refers to altered scapular movement patterns. Proper scapular positioning and movement are essential for optimal shoulder function. Dyskinetic scapular movement can disrupt the relationship between the scapula and humerus, leading to altered glenohumeral joint mechanics and increased risk of shoulder pain. Example: In push-ups, inadequate upward rotation of the scapula can cause impingement of the rotator cuff tendons, resulting in pain during the exercise.
The interplay of these factors underscores the complex relationship between joint instability and shoulder discomfort during push-ups. Addressing underlying issues contributing to instability, such as ligamentous laxity, muscle weakness, labral tears, or scapular dyskinesis, is crucial for mitigating pain and restoring proper shoulder function. Corrective exercises, physical therapy, and, in some cases, surgical intervention may be necessary to address the root cause of the instability and allow for pain-free push-up performance.
6. Rotator Cuff Issues
The rotator cuff, a group of four muscles and their tendons that surround the shoulder joint, plays a critical role in shoulder stability and function. Impairment to any component of this intricate system can manifest as shoulder discomfort during push-up exercises. The repetitive and demanding nature of push-ups places considerable stress on the rotator cuff, making it particularly susceptible to injury and dysfunction.
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Rotator Cuff Tendinopathy
Tendinopathy refers to a spectrum of tendon disorders, ranging from tendinitis (inflammation) to tendinosis (degenerative changes). Repetitive overhead movements, such as those involved in push-ups, can overload the rotator cuff tendons, leading to microtrauma and subsequent tendinopathy. The supraspinatus tendon, situated at the top of the shoulder, is particularly vulnerable. In push-ups, the compressive forces during the lowering phase can exacerbate this condition, causing pain and weakness. For instance, an individual with supraspinatus tendinopathy may experience a sharp pain in the shoulder during the eccentric contraction phase of the push-up, limiting the ability to perform the exercise fully.
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Rotator Cuff Tears
Rotator cuff tears, ranging from partial to complete thickness tears, represent a more severe form of rotator cuff pathology. These tears can result from acute trauma or chronic degeneration. Push-ups, particularly when performed with improper form or excessive weight, can place undue stress on the rotator cuff, potentially exacerbating existing tears or causing new ones. Individuals with rotator cuff tears often experience persistent pain, weakness, and limited range of motion, making push-ups difficult or impossible. Example: A complete tear of the supraspinatus tendon may preclude the ability to stabilize the shoulder during push-ups, resulting in significant pain and functional impairment.
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Impingement Syndrome
Impingement syndrome occurs when the rotator cuff tendons are compressed within the subacromial space, the area between the acromion (bony projection on the shoulder blade) and the humeral head (top of the upper arm bone). Repetitive overhead activities, such as push-ups, can contribute to this compression, leading to pain and inflammation. Poor posture, muscle imbalances, and bone spurs (osteophytes) can further narrow the subacromial space, increasing the risk of impingement. During push-ups, the internal rotation of the shoulder and the elevation of the arm can exacerbate the compression, causing pain with movement. Example: An individual with shoulder impingement may experience a pinching sensation in the shoulder during push-ups, particularly when lowering the body towards the floor.
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Bursitis
Bursitis involves inflammation of the bursa, a fluid-filled sac that cushions the tendons and bones around the shoulder joint. Repetitive movements and overuse can irritate the bursa, leading to inflammation and pain. The subacromial bursa, located between the acromion and the rotator cuff tendons, is particularly susceptible to inflammation. During push-ups, the repetitive compression and friction can aggravate bursitis, causing pain and limiting the range of motion. Example: An individual with subacromial bursitis may experience a dull, aching pain in the shoulder that worsens with push-ups, often accompanied by tenderness to the touch over the bursa.
In summary, the presence of rotator cuff issues significantly impacts the ability to perform push-ups without discomfort. Addressing the specific underlying pathology through appropriate diagnosis, treatment, and rehabilitation is crucial for mitigating pain, restoring function, and preventing further injury. Conservative management, including physical therapy, pain medication, and activity modification, may be sufficient for some individuals, while others may require surgical intervention to address more severe rotator cuff damage. Proper form, adequate warm-up, and gradual progression are essential preventative measures for individuals with or without pre-existing rotator cuff conditions who wish to incorporate push-ups into their fitness routine.
7. Pre-existing Conditions
Pre-existing musculoskeletal or systemic conditions can significantly predispose individuals to experiencing shoulder discomfort during the performance of push-up exercises. The presence of such conditions alters the baseline biomechanical integrity and pain sensitivity of the shoulder complex, rendering it more vulnerable to injury when subjected to the demands of this exercise. A comprehensive understanding of these pre-existing factors is critical for implementing appropriate preventative strategies and modifying exercise protocols to minimize the risk of exacerbating underlying issues. For instance, an individual with a pre-existing diagnosis of osteoarthritis in the shoulder joint may experience increased pain and stiffness during push-ups due to the added stress on already compromised cartilage. Similarly, individuals with a history of shoulder dislocations are at heightened risk of recurrent instability and pain during push-ups due to ligamentous laxity and potential labral damage.
Furthermore, certain systemic conditions can indirectly influence the likelihood of shoulder discomfort during push-ups. Conditions such as rheumatoid arthritis, which causes chronic inflammation of the joints, can affect the shoulder joint, increasing its susceptibility to pain and injury. Similarly, conditions that affect nerve function, such as diabetes-related neuropathy, can impair proprioception and muscle control around the shoulder, leading to altered biomechanics and increased risk of pain. Practical application of this understanding involves careful screening for pre-existing conditions prior to initiating push-up training programs. Individuals with a history of shoulder pain or instability should undergo a thorough assessment to identify any underlying pathology and develop a tailored exercise plan that addresses their specific needs and limitations. This may involve modifying the exercise technique, reducing the range of motion, or incorporating strengthening exercises to improve shoulder stability.
In summary, pre-existing conditions represent a crucial determinant of shoulder pain experienced during push-ups. Awareness of these conditions and their potential impact on shoulder function is essential for safe and effective exercise prescription. A proactive approach, including thorough screening, individualized exercise modifications, and appropriate medical management, is paramount for minimizing the risk of injury and maximizing the benefits of push-up exercises in individuals with pre-existing musculoskeletal or systemic health issues. Ignoring these factors can lead to the exacerbation of underlying conditions and the development of chronic shoulder pain.
Frequently Asked Questions
The following section addresses common inquiries regarding the experience of shoulder discomfort during push-up exercises. These answers aim to provide clarity and guidance based on current understanding of musculoskeletal biomechanics and exercise physiology.
Question 1: What are the most common causes of shoulder pain when performing push-ups?
Frequently, the origin of the pain can be traced to improper exercise form, muscle imbalances surrounding the shoulder joint, overexertion without adequate rest, insufficient warm-up protocols, underlying joint instability, and pre-existing conditions that compromise shoulder health. Each of these elements independently or synergistically contribute to the manifestation of pain.
Question 2: Is shoulder pain during push-ups always indicative of a serious injury?
Not necessarily. While persistent or severe pain warrants medical evaluation, mild and transient discomfort may stem from muscle fatigue or minor strain. Differentiating factors include the intensity and duration of pain, associated symptoms such as weakness or instability, and whether the pain resolves with rest and proper care. If pain persists or worsens, seeking professional medical advice is crucial.
Question 3: Can modifying push-up technique alleviate shoulder pain?
Yes, adjustments to the exercise technique can often mitigate pain. Alterations such as widening the hand placement, performing push-ups against a wall to reduce load, or modifying the depth of the push-up can decrease stress on the shoulder joint. Ensuring proper form, with controlled movements and appropriate body alignment, is essential for minimizing pain.
Question 4: Are there specific exercises to strengthen the shoulder and prevent pain during push-ups?
Targeted strengthening exercises can enhance shoulder stability and reduce the risk of pain. Exercises focusing on the rotator cuff muscles (e.g., external rotation, internal rotation) and scapular stabilizers (e.g., rows, scapular retractions) are particularly beneficial. Enhancing the strength and endurance of these muscles improves shoulder biomechanics and minimizes the potential for injury.
Question 5: How important is warming up before doing push-ups to prevent shoulder pain?
Warming up is paramount for preparing the shoulder joint and surrounding muscles for the demands of push-ups. A comprehensive warm-up routine should include dynamic stretches, such as arm circles and shoulder rotations, and light cardiovascular activity to increase blood flow and muscle temperature. Adequately preparing the shoulder reduces the risk of strain and promotes optimal joint function.
Question 6: When should one seek medical attention for shoulder pain experienced during push-ups?
Medical evaluation is indicated in situations involving severe or persistent pain that does not improve with rest and conservative measures, such as ice and over-the-counter pain relievers. Additional warning signs include sharp, stabbing pain, weakness in the arm, limited range of motion, numbness or tingling in the arm or hand, and any history of shoulder instability or previous injuries. Prompt medical attention allows for accurate diagnosis and appropriate treatment to prevent chronic problems.
These frequently asked questions highlight the multifaceted nature of shoulder discomfort associated with push-ups. Addressing these concerns through proper technique, targeted exercises, and appropriate medical intervention is essential for maintaining shoulder health and maximizing exercise benefits.
The succeeding segment will explore preventative strategies and alternative exercises to mitigate the occurrence of shoulder discomfort during push-up training.
Mitigating Shoulder Discomfort During Push-ups
Implementing proactive strategies is crucial for minimizing the incidence of shoulder pain associated with push-up exercises. These guidelines emphasize biomechanical awareness and progressive adaptation to promote shoulder health and optimize training effectiveness.
Tip 1: Prioritize Proper Form: Maintain a straight line from head to heels throughout the exercise. Engage the core muscles to prevent sagging of the hips, which can alter shoulder biomechanics and increase stress. Focus on controlled movements, avoiding rapid or jerky motions that place undue strain on the joint.
Tip 2: Implement Gradual Progression: Avoid abrupt increases in push-up volume or intensity. Begin with modified push-ups (e.g., wall push-ups, knee push-ups) to develop adequate strength and stability before progressing to standard push-ups. Gradually increase the number of repetitions and sets as strength improves, allowing for adequate recovery between sessions.
Tip 3: Address Muscle Imbalances: Incorporate exercises that target the rotator cuff muscles and scapular stabilizers. Strengthen the muscles that retract and depress the scapula (e.g., rows, rhomboid exercises) to counteract the tendency for rounded shoulders, which can contribute to shoulder impingement. Ensure a balance between chest and back exercises to maintain optimal shoulder joint alignment.
Tip 4: Optimize Warm-up Procedures: Dedicate sufficient time to warming up the shoulder joint and surrounding muscles before commencing push-ups. Include dynamic stretches, such as arm circles and shoulder rotations, to increase blood flow and improve muscle elasticity. Incorporate light resistance exercises, such as band pull-aparts, to activate the rotator cuff muscles.
Tip 5: Listen to the Body’s Signals: Discontinue the exercise immediately if any sharp or persistent pain is experienced. Pain serves as a protective mechanism, indicating that tissues are being stressed beyond their capacity. Ignoring pain signals can lead to chronic inflammation and more severe injuries. Seek medical attention if pain persists or worsens despite conservative measures.
Tip 6: Vary Hand Placement: Experiment with different hand positions to identify the most comfortable and biomechanically sound approach. Wider hand placements may reduce the range of motion at the shoulder joint, while closer hand placements may increase triceps activation. Alternate between hand positions to distribute stress and prevent overuse injuries.
These strategies, when implemented consistently, can significantly reduce the likelihood of experiencing shoulder pain during push-ups. The proactive management of biomechanics and training intensity is paramount for preserving shoulder health and maximizing exercise benefits.
The subsequent section will delve into alternative exercises that can effectively train the chest and triceps while minimizing stress on the shoulder joint.
Conclusion
The preceding analysis has comprehensively explored the multifaceted etiology of shoulder pain when doing press ups. Key contributing factors include improper form, muscle imbalances, overexertion, inadequate warm-up, joint instability, rotator cuff pathology, and pre-existing conditions. Addressing these elements through targeted interventions, such as corrective exercise, biomechanical modifications, and appropriate medical management, is paramount for mitigating discomfort and preventing the progression of potentially debilitating conditions.
Ultimately, understanding the intricate relationship between exercise execution and musculoskeletal health is crucial. Individuals experiencing persistent or severe shoulder pain during press ups should prioritize professional medical evaluation and adhere to evidence-based management strategies to ensure long-term functional well-being and safe participation in physical activity. Prioritizing prevention and responsible exercise practices is essential for preserving shoulder health and optimizing the benefits of physical training.
