A person in a modern gym grimacing in pain while performing an overhead shoulder press with dumbbells, their face showing clear discomfort as they struggle with improper form that places excessive stress on their rotator cuff. The individual's shoulder is visibly strained and elevated awkwardly, demonstrating the type of movement that aggravates inflamed tendons. The gym environment features professional lighting with chrome equipment and mirrors in the background, while the person's body language conveys the tension and pain associated with continuing exercise despite injury, their other hand instinctively reaching toward the affected shoulder area.

Stop Doing These! Bad Exercises for Shoulder Pain and Tendonitis

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Shoulder pain can turn your workout from a source of strength into a source of frustration. Many people push through discomfort, unsure if it is productive pain or a warning sign. It is crucial to understand this difference. Productive muscle soreness feels like a dull ache within the muscle belly. In contrast, sharp, pinching, or radiating pain is your body’s alarm bell. This is especially true for the complex shoulder joint. Ignoring these signals can lead to chronic conditions like tendonitis or rotator cuff tears.

This guide will help you identify common exercises that often aggravate shoulder issues. We will explore why they pose a risk. Additionally, we will provide safer alternatives to help you build strong, resilient shoulders without the pain. Your goal should always be long-term health and sustainable progress, not short-term gains at the cost of injury.

Understanding Your Shoulder Anatomy

A fitness professional or physical therapist demonstrating proper shoulder rehabilitation techniques in a bright, modern clinical or gym setting, carefully positioning their arm to show correct shoulder blade alignment and joint positioning. The person wears athletic clothing and maintains precise form while performing gentle shoulder mobility exercises, with their shoulder anatomy naturally highlighted through deliberate, controlled movements. Soft, even lighting illuminates the shoulder region and upper torso, emphasizing proper posture and muscle engagement in a clean, professional environment designed for therapeutic exercise instruction.

Understanding the Complex Architecture of Your Shoulder Joint

The shoulder’s remarkable mobility stems from its unique anatomical design, which fundamentally differs from other major joints in your body. While joints like the hip also feature a ball-and-socket configuration, the hip’s socket (acetabulum) is deep and cup-shaped, providing inherent bony stability. In contrast, the shoulder’s socket (glenoid fossa) is remarkably shallow—often compared to a golf ball sitting on a tee rather than nestled securely in a deep cup.

The Mobility-Stability Trade-off

This anatomical compromise creates what exercise scientists call the mobility-stability continuum. Your shoulder can move through approximately:

  • 180 degrees of flexion (raising your arm overhead)
  • 180 degrees of abduction (lifting your arm out to the side)
  • 90 degrees of external rotation (rotating your arm away from your body)
  • 70 degrees of internal rotation (rotating your arm toward your body)

However, this extensive range of motion requires sophisticated muscular control and coordination to maintain joint integrity during movement.

The Rotator Cuff: Your Shoulder’s Dynamic Stabilization System

The rotator cuff complex consists of four distinct muscles that work synergistically to maintain shoulder stability:

  1. Supraspinatus – Initiates arm abduction and provides superior stability
  2. Infraspinatus – Primary external rotator and posterior stabilizer
  3. Teres Minor – Assists with external rotation and inferior stability
  4. Subscapularis – Controls internal rotation and anterior stability

These muscles don’t just move your arm; they act as dynamic stabilizers, constantly adjusting tension to keep the humeral head (ball) properly centered within the glenoid fossa (socket) throughout movement. When you reach overhead to grab something from a high shelf, for instance, your rotator cuff muscles fire in precise sequences to prevent the humeral head from migrating upward and impinging against the acromion.

Why This Anatomy Matters for Tendonitis Prevention

Understanding this delicate balance explains why certain exercises can be particularly problematic for individuals with shoulder tendonitis. Movements that place the rotator cuff tendons in compromised positions—such as overhead pressing with poor scapular control or high-velocity throwing motions without proper warm-up—can create excessive stress on these already-vulnerable structures. The shallow socket design means your muscles must work harder to maintain stability, making proper exercise selection and movement quality absolutely critical for long-term shoulder health.

A fitness trainer demonstrating proper shoulder rehabilitation exercises in a bright, modern physical therapy clinic, with anatomical shoulder models visible on nearby tables. The trainer is guiding a patient through gentle rotator cuff strengthening movements using resistance bands, showing correct form while avoiding harmful overhead positions. Soft, clinical lighting illuminates the scene as the patient performs controlled arm rotations and external rotation exercises, emphasizing the careful, therapeutic nature of shoulder injury recovery workouts.

These rotator cuff tendons pass through a narrow space called the subacromial space. Source When you lift your arm, this space naturally narrows. Certain movements can cause the bone on top of your shoulder (the acromion) to pinch or impinge on these tendons. Over time, this repeated pinching can lead to inflammation, a condition known as shoulder impingement or tendonitis. . Therefore, understanding this mechanism is key to recognizing risky exercises.

Exercises to Reconsider for Shoulder Health

Many popular gym exercises can unfortunately contribute to this impingement. They often place the shoulder in a biomechanically vulnerable position. Here are a few common culprits you might want to modify or avoid completely if you experience shoulder pain.

1. The Upright Row

The upright row is a classic exercise intended to target the deltoids and traps. However, the movement pattern it requires is a primary example of shoulder impingement. As you pull the barbell or dumbbells straight up towards your chin, you lead with your elbows high. This motion forces extreme internal rotation of the shoulder while it is in an abducted (lifted) position. This combination dramatically closes the subacromial space, directly pinching the rotator cuff tendons.

For many individuals, this movement is a recipe for long-term inflammation and pain. The risk often outweighs the reward, especially when safer alternatives exist. Your shoulder health is far more important than any single exercise.

2. Behind-the-Neck Press

Another exercise that has fallen out of favor among informed trainers is the behind-the-neck press. Source This movement forces the shoulder into an extreme range of external rotation. To lower the bar behind your head, you must push your shoulders into a position that strains the joint capsule and ligaments. This can lead to instability and increases the risk of dislocation. .

Furthermore, it puts the delicate rotator cuff muscles in a weak and elongated position under a heavy load. A much safer and equally effective alternative is performing the overhead press in front of the body, which keeps the joint in a more stable and natural plane of motion.

3. Triceps Dips (with Poor Form)

A fitness enthusiast performing triceps dips with visibly incorrect form on parallel dip bars in a modern gym setting, showing rounded shoulders, excessive forward lean, and strained shoulder positioning that demonstrates poor technique. The person's body language conveys tension and discomfort in the shoulder region, with harsh fluorescent lighting casting dramatic shadows that emphasize the problematic body alignment. The gym environment features sleek equipment and mirrors in the background, creating a clinical atmosphere that highlights the contrast between proper exercise execution and the demonstrated poor form that could lead to shoulder injury.

Dips are fantastic for building triceps and chest strength, but form is everything. When performed incorrectly, they can wreak havoc on your shoulders. The most common mistake is allowing your shoulders to roll forward at the bottom of the movement. This position, known as anterior humeral glide, puts immense pressure on the front of the shoulder capsule and the biceps tendon. Over time, this can lead to irritation and chronic pain.

When addressing exercises like dips, especially in the context of shoulder tendonitis, understanding the nuances of movement mechanics and joint kinematics is paramount. The goal is to maximize the benefits to the pectoralis major and triceps brachii while minimizing stress on the delicate structures of the shoulder joint, particularly the rotator cuff tendons and the biceps long head tendon.

Here’s a deeper dive into safe dip execution and why these cues are critical for shoulder health:

The Critical Role of Scapular Stability and Thoracic Posture

  • “Keep your chest up”: This cue encourages thoracic extension and prevents excessive thoracic kyphosis (rounding of the upper back). When the upper back rounds, the scapula (shoulder blade) tends to anteriorly tilt and protract (move forward and away from the spine). This unfavorable scapular position significantly reduces the subacromial space – the narrow area where the rotator cuff tendons and the biceps long head tendon pass. Maintaining a lifted chest helps keep this space open, preventing impingement of these vulnerable structures during the eccentric (lowering) phase of the dip.
  • “Shoulders pulled back and down”: This is a direct instruction for scapular retraction (pulling shoulder blades towards the spine) and scapular depression (pulling shoulder blades downwards).
    • Scapular Retraction: Engages the rhomboids and middle trapezius, stabilizing the scapula against the rib cage. This prevents the shoulder from rolling forward and internally rotating excessively, which can place undue strain on the anterior capsule and the rotator cuff.
    • Scapular Depression: Activates the lower trapezius and latissimus dorsi, further stabilizing the scapula. This action helps maintain the humeral head centered within the glenoid fossa and prevents it from migrating superiorly, which can also contribute to impingement.
    • Why it matters for Tendonitis: Poor scapular control leads to uncontrolled movement of the humeral head within the glenoid, increasing friction and compression on already irritated tendons, potentially exacerbating tendinopathy.

Navigating Range of Motion (ROM) for Shoulder Protection

  • Understanding the “Pinch” vs. “Stretch”:
    • “Pinch in your shoulders”: This sensation is a critical warning signal. It often indicates that structures within the subacromial space (like the supraspinatus tendon or the biceps long head tendon) are being compressed between the humeral head and the acromion. For individuals with existing shoulder tendonitis, this pinch signifies further irritation and potential damage.
    • “Stretch in your chest”: This is the desired sensation, indicating that the pectoralis major is being effectively lengthened under control. This typically corresponds to a safe range of motion for the shoulder joint, where the humeral head remains well-centered and the rotator cuff is not excessively stressed.
  • The 90-Degree Elbow Bend Benchmark:
    • Limiting the descent so your upper arms are roughly parallel to the floor (a 90-degree bend at the elbow) is a widely recommended safety guideline. This specific range of motion helps prevent the humeral head from moving into extreme humeral extension and internal rotation, positions that significantly increase stress on the anterior shoulder capsule, rotator cuff tendons, and the AC joint.
    • Going deeper often places the shoulder in a compromised position, increasing the risk of anterior humeral head translation and subsequent impingement or instability. This is particularly dangerous for someone with rotator cuff tendinopathy or biceps tendinitis.

Safer Alternatives and Progressive Loading Strategies

If traditional dips, even with perfect form, still elicit pain, it’s a clear signal to modify or choose alternative exercises. Pain is your body’s alarm system; ignore it at your peril, especially with tendonitis.

  • Bench Dips (Feet on Floor) as a Controlled Alternative:
    • Reduced Load: By keeping your feet on the floor, you can control the amount of body weight supported by your arms. This significantly reduces the compressive and shear forces acting on the shoulder joint and its tendons.
    • Enhanced Control: The reduced load makes it much easier to maintain proper scapular retraction and depression throughout the movement, which is crucial for protecting the rotator cuff.
    • Adjustable Difficulty: You can easily adjust the difficulty by moving your feet closer to or further away from the bench, or by elevating your feet. For someone with tendonitis, starting with feet close to the bench and using minimal bodyweight is advisable.
    • Focus on Muscle Activation: This variation allows you to concentrate on contracting the triceps and chest without the added concern of managing a high load or risking shoulder impingement.
  • Other Shoulder-Friendly Alternatives for Chest and Triceps:
    • Incline Push-Ups: Performing push-ups with your hands elevated on a bench or sturdy surface reduces the load and makes it easier to maintain proper shoulder position.
    • Dumbbell Floor Press: Lying on your back on the floor limits the range of motion, preventing excessive shoulder extension, which can be beneficial for sensitive shoulders.
    • Cable Triceps Pushdowns/Extensions: These exercises allow for targeted triceps isolation with controlled resistance and a fixed movement path that is often shoulder-friendly.
    • Machine Chest Press: Machines provide a fixed, guided path of motion, which can be safer for individuals with shoulder concerns as they reduce the need for complex stabilization.

Key Takeaways for Shoulder Tendonitis Management

  • Prioritize Pain-Free Movement: Never push through shoulder pain during dips or any other exercise. It’s a sign that the exercise is exacerbating your condition.
  • Focus on Scapular Stability: Actively engage your rhomboids and lower trapezius to keep your shoulder blades pulled back and down. This is the foundation of a healthy shoulder.
  • Gradual Progression: If you’re recovering from tendonitis, start with the easiest variations (e.g., bench dips with feet close) and gradually increase the challenge only when completely pain-free.
  • Consult a Professional: For persistent shoulder pain or tendonitis, always seek guidance from a qualified physical therapist or sports medicine physician. They can provide a proper diagnosis and tailored rehabilitation plan.

By adhering to these principles, you can effectively train your chest and triceps while protecting your shoulders, even when managing tendonitis.

4. Lateral Raises with Internal Rotation (Thumbs-Down Position)

A fitness enthusiast in a modern gym performing lateral raises with improper form, lifting dumbbells with thumbs pointing downward in an internal rotation position that demonstrates poor shoulder mechanics. The person's shoulders are visibly strained as they raise the weights to shoulder height with their thumbs turned down, creating tension in the shoulder joint. The gym environment features professional lighting that highlights the incorrect positioning and potential stress on the shoulder tendons, with other gym equipment visible in the background.
A fitness enthusiast in a modern gym performing lateral raises with improper form, lifting dumbbells with thumbs pointing downward in an internal rotation position that demonstrates poor shoulder mechanics. The person's shoulders are visibly strained as they raise the weights to shoulder height with their thumbs turned down, creating tension in the shoulder joint. The gym environment features professional lighting that highlights the incorrect positioning and potential stress on the shoulder tendons, with other gym equipment visible in the background.

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