Why You Feel Shoulder Pain During Push Exercises (But Not Pulling)
Do you feel a sharp or nagging pain in the front of your shoulder every time you do push-ups, bench press, or overhead pressing—but pulling exercises like rows or pull-ups feel just fine? You’re not alone. This is a common pattern of front shoulder pain we see in physical therapy, and it offers valuable insight into how your shoulder is functioning.
Let’s break down why this pain pattern happens, what it might mean, and how you can address it with targeted shoulder mobility and rotator cuff stability work.
Push vs. Pull: Understanding Shoulder Mechanics
Push exercises typically involve moving weight away from your body, heavily recruiting the chest, anterior deltoid, and triceps. Think:
- Bench press
- Overhead press
- Push-ups
- Dips
Pull exercises, on the other hand, involve drawing weight toward your body. They emphasize the rear deltoid, lats, and biceps, such as:
- Rows
- Pull-ups
- Lat pulldowns
- Face pulls
If pushing causes shoulder pain but pulling does not, that’s a strong signal of specific joint and muscular imbalances that can be corrected.
5 Common Reasons for Front Shoulder Pain During Push Movements
1. Shoulder Impingement or Biceps Tendinopathy
When you press, the front of your shoulder can become compressed—especially the long head of the biceps tendon. Poor form, mobility restrictions, or repetitive overload can cause inflammation and pain.
✅ Common signs:
- Pain at the front of the shoulder during or after pushing
- Discomfort when reaching overhead
- Relief during pulling motions
2. Poor Scapular Control
Your shoulder blade provides the foundation for shoulder movement. Without proper control (especially from muscles like the serratus anterior and lower trapezius), your glenohumeral joint becomes unstable during pressing.
✅ Why pulling feels better:
Pulling naturally encourages better scapular mechanics and allows more stable movement patterns.
3. Tight or Overactive Chest Muscles
Many athletes overtrain pushing and neglect posterior chain work. This creates an imbalance where the pec major/minor and anterior deltoid overpower the rotator cuff, leading to altered joint mechanics and compression.
✅ Fix it by stretching the pecs and strengthening the upper back to restore balance.
4. Rotator Cuff Weakness or Imbalance
Weakness in the infraspinatus and teres minor can allow the humeral head to shift forward during pressing, resulting in pain. Pulling tends to activate these stabilizers more effectively.
✅ Incorporate external rotation work and posterior rotator cuff strengthening into your routine.
5. Poor Thoracic Spine or Shoulder Mobility
Limited mobility in the thoracic spine, shoulders, or posterior capsule forces the shoulder joint into compromised positions under load—especially in overhead pressing.
✅ Use thoracic mobility drills, pec stretches, and overhead mobility work regularly.
How to Fix Front Shoulder Pain from Pressing
- Train Scapular Stability
- Wall slides
- Scapular push-ups
- Serratus punches
- Improve Shoulder and Thoracic Mobility
- Foam rolling the upper back
- Open books and thoracic extensions
- Pec minor/major stretches
- Strengthen the Posterior Chain
- Face pulls
- Prone Y/T/Ws
- Band pull-aparts
- Modify Your Pressing Movements
- Use dumbbells or a neutral grip
- Reduce range with floor presses
- Slow down your tempo for control
When to See a Physical Therapist
If your shoulder pain during push exercises isn’t going away, worsens, or interferes with training, it’s time to see a physical therapist. We’ll assess your movement patterns, identify the root cause, and guide you through a plan to restore pain-free performance.
Final Thoughts
Pain in the front of the shoulder during push but not pull movements is often a result of muscle imbalances, mobility limitations, or joint instability. With proper assessment and a targeted training plan that addresses rotator cuff strength, scapular control, and mobility deficits, you can return to pressing pain-free.
Need help identifying the root cause of your shoulder pain?
Book a call with our physical therapy team and get expert guidance to fix your movement and get back to training without limits.
