The pushup is a foundational bodyweight exercise. It is one of the most effective ways to develop upper body pushing strength and core stability. Pushups can be highly beneficial for shoulder strength and long-term joint stability if executed with precise mechanics. Conversely, poor form can place excessive stress on the delicate glenohumeral joint, potentially leading to discomfort or injury.
Shoulder Muscle Engagement
The pushup relies heavily on smaller, deeper muscles for dynamic stability. The rotator cuff, a group of four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), is consistently activated. These muscles keep the head of the humerus centered within the shoulder socket as the arm moves through its range of motion.
The pushup is a closed-chain exercise, meaning the hands are fixed on the ground, which enhances the co-contraction of muscles around the shoulder girdle. This co-contraction improves proprioception and dynamic stability. The serratus anterior muscle, often called the “boxer’s muscle,” plays a significant role in stability.
The serratus anterior is responsible for protraction, drawing the shoulder blade forward around the torso. A strong serratus anterior anchors the scapula against the back, preventing “scapular winging” during the pushing phase. Optimal activation ensures the scapula provides a stable base, allowing larger muscles to generate force efficiently. The standard pushup, especially the final “plus” phase, is highly effective at strengthening this stabilizer.
Technique for Joint Protection
Protecting the glenohumeral joint requires careful attention to the position of the hands and elbows. For most people, a hand placement slightly wider than shoulder-width provides a secure base. Positioning the hands too far outside the shoulders can increase the stress transmitted to the joint capsules.
The angle of the elbows relative to the torso is the most important factor for shoulder safety. When lowering the body, the elbows should tuck back and down toward the feet, creating an angle of 45 degrees between the upper arm and the side. This 45-degree position maximizes chest and triceps activation while minimizing strain on the shoulder tendons.
Allowing the elbows to flare out to a 90-degree angle is a common error that increases the risk of impingement. Keeping the elbows tucked distributes force more effectively across the chest and triceps. Maintaining a neutral wrist position is also necessary, with the wrist crease aligned directly beneath the elbow and shoulder throughout the movement.
Adjusting the Movement for Shoulder Comfort
When the standard floor pushup causes discomfort or is too challenging, modifications can reduce the load and stress on the joint. The incline pushup is one effective variation, where the hands are placed on an elevated surface like a bench or wall. The higher the surface, the less body weight the upper body must press, decreasing intensity and strain.
This reduced resistance allows practice of the correct 45-degree elbow tuck and maintenance of a straight body line. Reducing the range of motion is also helpful for existing shoulder limitations. Performing a partial repetition, where the chest only descends halfway, limits shoulder extension and external rotation, which are often sources of pain.
Changing the hand position to a neutral grip, achieved by using dumbbells or parallettes, is another modification. This allows the palms to face each other instead of the floor, which feels more natural and comfortable. This grip often allows for a deeper range of motion while maintaining necessary joint alignment.