Learn Proper Shoulder Push Up Form for Shoulder and Chest Muscle Building

Understanding Shoulder Push Ups

Push ups are one of the most effective bodyweight exercises for building upper body strength. When done properly, they engage multiple muscle groups in the chest, shoulders, triceps, and core. Shoulder push ups are a variation of standard push ups that place extra emphasis on the shoulders.

How Shoulder Push Ups Differ from Standard Push Ups

Standard push ups work the chest, shoulders, and triceps in one simultaneous movement. Shoulder push ups isolate the shoulders more by altering hand positioning. For standard push ups, hands are placed slightly wider than shoulder width apart directly under the shoulders. For shoulder push ups, hands are placed about 6 inches wider than shoulder width, at about a 45 degree angle from the shoulders.

Muscles Worked by Shoulder Push Ups

Like standard push ups, shoulder push ups engage the chest, triceps, and core. But the wider hand positioning puts more focus on the shoulders, especially the deltoids. The deltoids are the broad, triangular muscles that wrap around the shoulder joint. The anterior/front deltoid dynamically stabilizes the shoulder joint during this exercise. The lateral/side deltoid aids the pressing motion. The posterior/rear deltoid stabilizes the scapula.

Proper Form and Technique for Shoulder Push Ups

Using proper form is vital for both effectiveness and safety when performing shoulder push ups. The following instructions will help you learn this exercise properly:

Start Position

Lie face down on the floor in a high plank position. Place your hands at a 45 degree angle from your shoulders, about 6 inches wider than shoulder width. Hands should be directly under the chest, fingers spread. Plant your toes into the floor and tighten your core by bracing your abdominals. Maintain a straight line from head to heels - do not sink or lift your hips.

Downward Movement

Inhale slowly as you lower yourself until your elbows form a 90 degree angle or your chest nearly touches the ground. Elbows should point backward rather than outward. Keep your body in a straight rigid plank throughout - do not bend at the hips. If needed, you can always modify by lowering to your knees instead of your toes.

Upward Movement

Exhale as you engage your chest and shoulder muscles to push yourself back up through your palms to return to start position. Squeeze your chest at the top without locking out your elbows. Repeat for reps and/or time desired.

Common Mistakes

Avoid these errors to maximize effectiveness:

• Sagging hips or excessive arching of lower back
• Elbows pointing outward instead of backward
• Jerky pushing motion using momentum instead of controlled movement
• Dropping body suddenly instead of slow and controlled lowering
• Incorrect shoulder alignment resulting in strain

Add Shoulder Push Ups to Your Routine

Shoulder push ups can be integrated into most workout routines about 2 to 3 times per week. Here's how you can program them into your regimen:

Warm Up First

Be sure to warm up and stretch your shoulder joints before diving straight into shoulder push ups. Band pull aparts, shoulder circles, and arm swings are good options.

Use Proper Volume

Start with 3 to 4 sets of 8 to 12 reps. Over time, add more sets or reps as you get stronger. Rest 1 to 2 minutes between sets.

Pair with Other Exercises

Combine with overhead presses, lateral raises, flyes, rows, and other shoulder moves for a complete routine. Or use them as part of a full body circuit or upper push/pull workout.

Shoulder Push Up Variations and Progressions

To decrease or increase resistance on shoulder push ups, try these variations:

Incline Shoulder Push Ups

For a beginner friendly option, place your hands on an elevated surface like a box or bench set at incline of about 30 to 45 degrees. The higher incline decreases resistance.

Weighted Shoulder Push Ups

Add a weighted plate or vest onto your upper back to increase resistance and work your shoulders harder once bodyweight shoulder push ups become too easy.

Single Arm Shoulder Push Ups

Adding a unilateral element works shoulders even harder. From plank position, place one hand behind your back and perform reps, then switch sides.

Explore different shoulder push up progressions to optimize your workouts over time as you advance.

Preventing Injury

While very effective, shoulder push ups do carry some risk of shoulder strain or poor posture over time without due caution:

Maintain Good Shoulder Alignment

Be careful to keep shoulders square and even through all phases of the movement. Observe form in a mirror if needed.

Strengthen the Back and Rear Shoulders

Balance pressing exercises like shoulder push ups with plenty of rows, face pulls, band pull aparts, and other moves that open up the chest and train rear delts.

Avoid Overuse and Listen to Your Body

Allow full recovery between shoulder push up training sessions. Decrease volume if your shoulders feel strained or fatigued.

With some care taken, shoulder push ups can be integrated seamlessly into your routine for better shoulder definition over time.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.