Doing push-ups can feel like a fantastic workout—until the next day, when you’re barely able to lift your arms. Sore arms due to push-ups are common, especially if you’re just starting out or if you’ve suddenly increased your reps. Understanding what causes this soreness, how to prevent it, and how to treat it can make your push-up journey much more manageable.
Understanding Sore Arms from Push-Ups
Push-ups are one of the best full-body exercises around, but they place a substantial load on the arms, especially the triceps, biceps, and shoulders. When these muscles aren’t fully accustomed to this load, soreness can quickly set in, making it difficult to maintain your regular workout routine. For a complete beginner’s guide to fitness, check out fitness tips to boost your routine.
The Muscles Targeted in Push-Ups
Knowing which muscles are activated during push-ups helps to explain why soreness occurs in the arms. Push-ups primarily engage the triceps, chest, and shoulders, as well as core stability. If you’re interested in exercises that target other muscle groups and promote body balance, consider exploring exercises to improve posture.
How Push-Ups Affect Arm Muscles
Push-ups primarily engage the triceps, chest, and shoulders. While your chest muscles handle much of the work, your arms stabilize and support the movement. This means your arm muscles are constantly being engaged, which can lead to soreness, particularly if they’re not used to this type of workout.
Reasons for Soreness in the Arms
The soreness you feel in your arms can come from several different causes, including muscle overuse,, incorrect form, and a lack of warm-up. Many newcomers who set goals for weight loss or muscle gain often overlook the importance of technique. For advice on weight gain, read more about the weight gain diet chart or try a diet plan for weight loss.
Overuse of Muscles
If you’re doing a high number of push-ups or are new to the exercise, it’s likely that your muscles are simply being overworked. When muscles are repeatedly stressed, microscopic tears occur in the fibers, causing that familiar soreness that typically follows an intense workout.
Incorrect Form
Sore arms due to push-ups can often result from poor form. When the elbows flare out too wide, or when the wrists are misaligned, extra strain is placed on the arms, leading to discomfort and possibly even injury over time.
Lack of Warm-Up
Jumping directly into push-ups without a proper warm-up can shock your muscles. A warm-up helps prepare the muscles by increasing blood flow and elasticity, which reduces the likelihood of soreness.
How to Prevent Soreness from Push-Ups
Taking preventative measures before and during your workout can significantly reduce the chances of sore arms due to push-ups.
Warm-Up Exercises
Start with dynamic stretches such as arm circles, shoulder shrugs, or light cardio like jumping jacks. These exercises warm up your muscles and make them more pliable, reducing the risk of soreness.
Proper Push-Up Form
Maintaining correct push-up form is essential. Keep your hands slightly wider than shoulder-width apart, your elbows close to your body, and your back straight. If you need guidance on correct form for a balanced body, try a session with a Pilates Reformer to improve core stability and overall strength.
Building Up Gradually
If you’re new to push-ups or returning after a break, it’s best to start with a few reps and gradually increase your count over time. This gradual buildup allows your muscles to adapt to the load, reducing the likelihood of soreness.
Techniques to Relieve Arm Soreness
Even with precautions, soreness can still happen. Here’s how to find relief when you’re dealing with sore arms due to push-ups.
Stretching and Foam Rolling
Light stretching and foam rolling can help release muscle tension and increase flexibility in sore areas. Focus on the triceps and shoulders when stretching, as these are the areas most affected by push-ups. Pairing your workout with sufficient rest and flexibility exercises can improve both mental and physical well-being. Learn more in our article on mind and body wellness.
Icing and Heating
Applying ice within the first 24 hours after your workout can help reduce inflammation, especially if soreness is intense. If soreness is intense, consider ways to support muscle recovery. You can also look into other wellness practices, such as using ayurvedic tips for recovery.
Rest and Recovery
Giving your arms a break when they’re sore is essential. Muscles need time to heal, rebuild, and grow stronger. Overdoing it without adequate rest can lead to prolonged soreness or even injury.
Common Mistakes to Avoid in Push-Ups
Avoiding common push-up mistakes can help reduce soreness and prevent injuries. Hand placement and shoulder positioning are particularly important. If you’re interested in exercises that target different muscles and help avoid strain, see our article on How Many Jumping Jacks to Burn 100 Calories.
Hand Placement Errors
Hand placement is crucial in push-ups. Placing your hands too far out or too close together can put unnecessary strain on the arms. Aim for a shoulder-width distance with your hands directly under your shoulders.
Shoulder Positioning
Your shoulders should be stable and positioned back and down during push-ups. If your shoulders shrug or collapse, it places extra pressure on your arms, which can lead to soreness and strain.
Benefits of Consistent Push-Up Training
Despite the initial soreness, push-ups have multiple benefits that make them worth incorporating into your workout routine. With time and consistent training, you can achieve enhanced muscle endurance, improved strength, and even better mental focus for achieving your fitness goals. For more on the mental side of fitness, check out How Do Mental and Emotional Illnesses Affect Social Health.
Increased Muscle Endurance
Over time, as you continue doing push-ups, your arm muscles will adapt and become stronger, increasing their endurance. This adaptation helps you handle more reps with less soreness.
Improved Overall Strength
Push-ups build strength not only in the arms but also in the chest, core, and shoulders. This enhanced strength contributes to better physical fitness and endurance in other exercises.
Conclusion
Sore arms due to push-ups are a common experience, especially if you’re new to the exercise or increasing your intensity. By practicing proper form, warming up, and gradually building up your push-up count, you can reduce soreness and make push-ups a rewarding part of your fitness journey. Keep at it, and with time, you’ll find your arms getting stronger and less sore after each workout.
FAQs
Why do my arms get sore after push-ups?
Soreness is typically caused by muscle strain. When your arm muscles are put under significant stress during push-ups, they may develop small tears that lead to soreness.
How can I reduce soreness after doing push-ups?
Applying ice, stretching, and resting can help relieve soreness. Make sure to warm up before your workout to reduce strain.
Is it okay to do push-ups every day?
This depends on your body’s recovery rate. If soreness is intense, it’s best to allow time for your muscles to rest.
What is the correct push-up form to avoid sore arms?
Proper form involves keeping your hands under your shoulders, elbows close, and maintaining a straight core.
Should I stop doing push-ups if my arms are sore?
If soreness is severe, take a break to avoid overuse and potential injury.
