The experience of latissimus dorsi pain following a push-up session can be confusing, as the exercise is primarily known for developing the chest, shoulders, and triceps. However, soreness in the lats, the large, flat muscles of the back, is a common occurrence. This pain arises because the push-up demands total-body stability and precise control, not just pushing strength. The latissimus dorsi (lats) are deeply involved in maintaining proper form and controlling the movement, and when challenged, they can become fatigued and sore.
The Unexpected Role of the Latissimus Dorsi Muscle
The latissimus dorsi is the widest muscle in the human body, spanning the back from the spine and pelvis all the way up to the humerus (upper arm bone). While the lats are best known as powerful movers for pulling actions like pull-ups, they perform a different, but equally important, job during a push-up. Their primary function in this pressing movement is to act as dynamic stabilizers for the shoulder joint and the torso.
The lats specifically help control the descent phase of the push-up, which is known as the eccentric, or lowering, portion of the movement. During this phase, the muscle fibers lengthen under tension to resist gravity and prevent the body from collapsing too quickly. This eccentric loading is highly effective at stimulating muscle growth, but it is also the mechanism that causes the most muscle damage and subsequent soreness.
The lats also work to stabilize the spine and shoulder girdle, preventing the shoulders from shrugging up toward the ears and the lower back from sagging. If the chest or triceps are fatigued, the lats may be forced to take on an excessive stabilizing role. This overload leads to the familiar ache, as the lats are utilized as primary brakes and stabilizers in a high-tension, full-body movement.
Differentiating Normal Muscle Soreness from Strain
When experiencing pain in the lats after push-ups, it is important to distinguish between Delayed Onset Muscle Soreness (DOMS) and a more serious muscle strain or tear. DOMS is characterized by a generalized, dull ache and stiffness that begins 24 to 48 hours after the exercise session. This soreness is a sign of microscopic muscle fiber damage and the body’s natural repair process, and it should gradually subside within two to four days.
A muscle strain is felt immediately during the exercise as a sharp, piercing pain. This type of injury involves an actual tear of muscle fibers and is often localized to one specific point of tenderness. Unlike DOMS, a strain may be accompanied by swelling, bruising, or a noticeable loss of function.
If the pain is sharp, sudden, or lasts longer than five days, a medical professional should be consulted for an accurate diagnosis. Minor lat strains resolve relatively quickly with rest, but more severe tears can require weeks of recovery. Understanding the timing and quality of the pain is the best way to assess the severity of the issue.
How Incorrect Form Overloads the Lats
While the lats have an intended stabilizing role, excessive soreness points to the muscle compensating for poor technique. One of the most common mistakes is allowing the elbows to flare out wide, which creates a “T” shape with the body. Flaring the elbows shifts the load away from the chest and triceps and puts the shoulder joint in a compromised position. This forces the lats to overcompensate for lack of shoulder stability.
Another significant error involves a failure to maintain a rigid plank position, often seen as the lower back arching or the hips sagging toward the floor. When the core muscles, including the abdominals and glutes, are not sufficiently engaged, the lats are forced to work overtime to stabilize the spine. This compensatory action dramatically increases the tension on the latissimus dorsi, leading to overload and subsequent pain.
Failing to properly position the shoulders can also contribute to lat soreness. If the shoulders are allowed to shrug up toward the ears, the lats are unable to maintain the necessary scapular depression and stability, disrupting the entire kinetic chain. Correcting these common form issues is the most direct way to ensure the chest and triceps bear the primary load, reducing unnecessary strain on the back muscles.
Recovery and Future Prevention
For managing typical DOMS in the lats, the initial steps involve active recovery and non-strenuous movement to promote blood flow. Gentle stretching, such as a side-lying lat stretch or a child’s pose with a side reach, can help reduce stiffness and ease tension. Applying cold therapy manages inflammation in the first 24 to 48 hours, while heat therapy can be used later to relax the muscle tissue.
Long-term prevention hinges on mastering proper push-up mechanics and gradually increasing training intensity. Before each session, a targeted warm-up that includes dynamic movements for the shoulder girdle is recommended. Focus on the cue of “packing the shoulders” by pulling them down and back away from the ears and maintaining a neutral spine throughout the entire range of motion.
If standard push-ups consistently cause lat pain, scale the exercise by performing them on an incline, such as against a sturdy bench or wall. This modification decreases the total load on the body, allowing for the practice and perfection of form, particularly the eccentric phase, before progressing back to the floor. Prioritizing control over volume ensures the lats return to their intended role as stabilizers rather than overtaxed prime movers.