Does Push Up Cause Chest Pain? 10 Reasons We All Should Know!

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Does Push Up Cause Chest Pain

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Our Summary And Answer: Does Push Up Cause Chest Pain?


No, push-ups do not cause chest pain. In fact, they can actually help alleviate it! The main reasons why people experience chest pain during or after a workout are due to either incorrect form, pre-existing injuries, or overexertion.


If you’re experiencing pain in your chest during or after push-ups, check to see if you’re doing any of the following things wrong:


  • You’re not engaging your core


When you don’t engage your core muscles, your lower back and abdominal muscles take on the brunt of the work. This can lead to pain in those areas, as well as in your chest.


  • You’re arching your back


If you arch your back during a push-up, you’re putting unnecessary stress on your spine. This can lead to pain in the lower back and, occasionally, in the chest.


Push-ups are a classic, simple exercise that tons of people use to work their chest muscles. But there’s been a lot of debate lately about whether push-ups can cause chest pain.


We’re here to clear things up and give you 10 reasons why everyone should know how to do push-ups safely! Stay tuned for our tips on how to make sure your push-ups are effective and pain-free.


What Are Push-Ups?

A push-up is a basic bodyweight exercise that works your chest, shoulders, and triceps. Push-ups are traditionally done with your hands placed shoulder-width apart and your feet hip-width apart.


As you lower your body down towards the ground, be sure to keep your core engaged and back straight. Once your chest is an inch or so from the ground, push back up to the starting position.


It’s important to keep your body in a straight line throughout the entire movement and to not let your hips sag down or pop up.


Recommended Read: >>> How Many Pushups Should I Do a Day <<<

Are Push-Ups Safe? 10 Reasons To Do Them Safely

Yes, push-ups are safe when done with proper form. Here are 10 reasons why everyone should know how to do them:


#1 - Avoid Injury

One of the main reasons to learn how to do push-ups correctly is to avoid injury. When done with proper form, push-ups are a safe exercise for most people.


#2 - Strengthen Your Upper Body

Push-ups are an excellent way to strengthen your upper body, including your chest, shoulders, and triceps.


#3 - Improve Your Posture

Poor posture is a common problem these days, especially due to all the time we spend hunched over computers and phones. Push-ups can help improve your posture by strengthening the muscles in your chest and shoulders.


#4 - Tone Your Arms

If you’re looking to tone your arms, push-ups are a great exercise to add to your routine. The triceps, the muscles on the back of your upper arms, are especially worked during push-ups.


#5 - Increase Your Muscle Endurance

Doing multiple sets of push-ups can help increase your muscle endurance. This means that you’ll be able to stay strong and keep going even when your muscles are tired.


#6 - Improve Your Cardiovascular Health

Push-ups are not only good for your muscles, but they’re also good for your heart. Doing them regularly can help improve your cardiovascular health.


#7 - Boost Your Energy Levels

If you’re feeling tired, push-ups can give you a quick energy boost. The next time you’re feeling sluggish, try doing a few push-ups to get your blood flowing.


#8 - Help Relieve Stress

Need a way to de-stress? Push-ups can help! The physical activity of doing push-ups can help to release built-up tension and calm the mind.


#9 - Ease Back Pain

If you suffer from back pain, push-ups may be able to help. Strengthening the muscles in your chest and shoulders can take some of the strain off of your back.


#10 - They're Free!

One of the best things about push-ups is that they require no equipment and can be done anywhere. All you need is a little space and your own body weight.


Tips And Tricks For Safe And Effective Push-Ups

Now that we’ve gone over the many benefits of push-ups, let’s talk about how to do them safely and effectively. Here are a few tips and tricks:


1. Warm Up First – As with any type of exercise, it’s important to warm up before doing push-ups. A simple warm-up could include walking or light jogging in place or doing some arm and shoulder circles.


2. Start With A Smaller Number – If you’re new to push-ups, start with a smaller number like five or 10. As you get stronger, you can increase the number of push-ups you do.


3. Use Proper Form – It’s important to use proper form when doing push-ups to avoid injury and get the most out of the exercise. Be sure to keep your back straight, your core engaged, and your body in a straight line from head to toe.


4. Don’t Let Your Hips Sag – One common mistake people make when doing push-ups is allowing their hips to sag down or pop up. This can put a strain on your lower back and decrease the effectiveness of the exercise.


5. Breathe – It may seem like a small thing, but breathing correctly is important when doing push-ups. Be sure to inhale as you lower yourself down and exhale as you push back up.


6. Listen To Your Body If at any point during the exercise you feel pain, stop and rest. Push-ups should never hurt, so if they do, something is not right.


7. Cool Down Afterwards – Once you’re done with your push-ups, be sure to cool down with some light stretching. This will help your muscles recover and prevent soreness.


8. Modify As Needed – If you can’t do a traditional push-up, there are plenty of ways to modify the exercise to make it easier. You can try doing them on your knees or against a wall.


9. Mix It Up – Once you’ve mastered the traditional push-up, there are tons of variations you can try to mix things up. Some examples include wide-arm push-ups, diamond push-ups, and clap push-ups.


Frequently Asked Questions

Is pushup good for the heart?

Yes, push-ups can help to strengthen the muscles around your heart and improve your cardiovascular health.


Can push-ups cause sternum pain?

Yes, if you have a pre-existing condition such as costochondritis, push-ups can aggravate your chest pain. You need to be careful not to overdo it and listen to your body. If the pain is severe, stop and consult a doctor.


Do push-ups affect the chest?

Yes, push-ups work the muscles in your chest, including the pectoralis major and minor. They don’t affect the chest in a negative way.


What can I do to avoid chest pain during push-ups?

Ensuring proper form is critical when doing push-ups to avoid unnecessary strain. Make sure your hands are positioned correctly, and your body is straight. Consider trying some cable chest exercises as they allow for controlled movements that can prevent strain.

Are there alternative exercises for chest workouts that are less strenuous?

Absolutely, there are several alternatives. You can incorporate workouts from our The Ultimate Guide for Chest Workouts into your routine. These exercises are designed to maximize chest muscle development while minimizing strain.

Can I combine push-ups with other exercises to reduce the risk of chest pain?

Yes, combining push-ups with other exercises can distribute the strain among different muscles. You could try a combination of chest and bicep workouts to distribute the stress effectively across different muscles.

Is chest pain normal when first starting push-ups?

Some discomfort might be expected when you’re first starting, as your muscles are not used to the exercise. However, persisting pain should not be ignored. If you feel pain, consider starting with lighter exercises such as the Benefits of the Pec Deck Chest Training.

Can barbell exercises help if push-ups are causing chest pain?

Yes, they can! If you’re experiencing chest pain from push-ups, it might be a sign that you need to diversify your workout routine. Chest workouts with a barbell can be a great alternative or addition to push-ups.


They offer a different range of motion and can help strengthen your chest muscles in a balanced way, potentially reducing the risk of pain. This comprehensive guide provides a variety of barbell exercises that you can incorporate into your routine.


However, always remember to consult with a healthcare professional if you’re experiencing persistent pain during or after your workouts. Safety should always be your first priority. Happy lifting!

Recommended Read: >>> Do Pushups Work Biceps? The Jaw-Dropping Answer You’ve Been Waiting For <<<

Final Thoughts

Push-ups are a great exercise for overall upper body strength and can help to improve your posture, cardiovascular health, and energy levels. They’re also relatively easy to do and require no equipment.


If you experience any pain while doing push-ups, stop and consult a doctor. Remember to warm up before you start and cool down afterward. With proper form and technique, push-ups are a safe and effective exercise for most people!


Recommended Read: >>> What Muscles Do Push-ups Work? <<<

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