When performing a push-up in this manner it is imperative to keep your shoulders retracted and your elbows close to your body. Instead of lowering yourself all the way to the ground, which will shift focus onto your shoulder, we will only lower down until your arms are at 90 degrees or are even with your torso.

Do you use your shoulders in push-ups?

Push-ups target the chest, shoulders, and triceps and work your core, back, and legs. They pack a serious punch for such a seemingly simple exercise, but you aren't doing yourself any favors if your form isn't dialed.

What happens to the shoulder during a push-up?

During a traditional push-up, scapular posterior tilt and external rotation decreased with greater shoulder elevation, and posterior tilt increased with elbow extension. Scapular upward rotation was greater for much of the range of motion with the shoulder in a position of less elevation.