Why Do Planks Hurt My Shoulders? 7 Reasons and Fixes

Have you ever finished a short plank and felt like your shoulders did more work than your core? Maybe you started the plank challenge, only to be sidelined by burning, aching, or sharp shoulder pain. If you’ve asked yourself, “why do planks hurt my shoulders,” you’re not alone — and there are clear, fixable reasons.

Why do planks hurt my shoulders?

Planks are a fantastic exercise for building core strength, stability, and posture, but they can aggravate the shoulders when form, mobility, or underlying issues are off. Understanding the root causes — from poor alignment and weak scapular muscles to previous injuries and overuse — helps you adjust your technique and keep progressing without pain.

Common reasons planks cause shoulder pain

1. Poor plank form and alignment

Many people unknowingly round their shoulders, hike their hips, or let the chest sag. When your shoulders are pushed forward or elevated, the load shifts onto the shoulder joint and rotator cuff instead of being distributed through your core and arms.

2. Weak scapular stabilizers and rotator cuff

Your scapula (shoulder blade) and rotator cuff control shoulder position. If those muscles are weak, your shoulders overcompensate during a plank, leading to fatigue and discomfort. Strengthening exercises for these areas reduce shoulder strain during core work.

3. Limited shoulder mobility

Tight chest muscles, stiff thoracic spine, or restricted shoulder range of motion can force your shoulders into cramped positions during planks. That lack of mobility increases stress on the joint surfaces and soft tissues.

4. Pre-existing shoulder injuries or impingement

If you have tendonitis, bursitis, or past rotator cuff issues, holding weight through the shoulders in a plank can irritate sensitive tissues. Modifying the exercise or rehabbing the injury is often necessary before returning to full planks.

5. Overuse and sudden progression

Jumping from 30-second to 3-minute planks or doing planks daily without recovery can overload the shoulders. Gradual progression allows tendons and muscles to adapt.

How to plank without shoulder pain: practical fixes

Check your form — the simple alignment cues

• Hands or forearms beneath shoulders: Stack wrists/elbows under shoulders to create a solid vertical load path.
• Pull your shoulder blades down and back: Think about slightly squeezing your shoulder blades toward the spine to engage scapular stabilizers.
• Neutral neck and spine: Keep the gaze down and a long line from head to heels — don’t crane your neck.
• Engage the core and glutes: A braced midsection reduces compensation from the shoulders.

Modify the exercise

If full planks hurt, try these lower-stress variations:

• Knee plank — reduces load through shoulders while training core endurance.
• Incline plank — place hands on a bench or wall to decrease the angle and pressure.
• Forearm plank — can be easier for some people, though it depends on individual comfort and wrist/shoulder mechanics.
• Dead bug or hollow hold — core alternatives that minimize shoulder load.

Build shoulder stability and mobility

Add these quick exercises to your warm-up or daily routine to strengthen and mobilize the shoulder complex:

• Scapular push-ups — 2–3 sets of 8–15 for better scapular control.
• Band pull-aparts and external rotations — strengthen the posterior shoulder and rotator cuff.
• Thoracic spine foam rolling and doorway chest stretches — improve posture and shoulder range of motion.

Progress gradually and manage volume

Follow a plan: start with short holds (20–30 seconds), focus on quality, and increase time or difficulty every 1–2 weeks. Rest at least 48 hours between intense core sessions if your shoulders feel taxed.

Real-world example: A client’s quick turnaround

One of my clients used to complain, “my shoulders kill me after two planks.” We adjusted his plank to forearms, added band pull-aparts and wall angels for mobility, and reduced plank duration to 20-second quality holds. Within three weeks he could perform 60-second full planks pain-free and noticed better posture at work — proof that measured changes work fast.

When to see a professional

See a physical therapist or sports medicine professional if you experience:

• Sharp, radiating, or persistent shoulder pain during or after planking
• Significant weakness, numbness, or loss of range of motion
• Pain that doesn’t improve with basic modifications and mobility work

A clinician can assess for impingement, rotator cuff pathology, or structural issues and give a personalized rehab plan.

Practical fitness tips and healthy lifestyle advice

• Warm up properly — 5–10 minutes of dynamic movements and shoulder activation primes the joint.
• Balance push and pull training — pair pressing movements with pulling exercises to avoid muscular imbalances.
• Prioritize sleep and nutrition — recovery matters: aim for adequate protein, anti-inflammatory foods, and 7–8 hours of sleep.
• Track progress — log plank duration, form notes, and any shoulder discomfort so you can spot trends and adjust.

Workout variations to try

• Side plank (with knee support) — targets obliques with less anterior shoulder strain.
• TRX or suspension planks — adjust the angle to decrease shoulder load while increasing core demand.
• Bird dogs and Pallof presses — anti-extension and anti-rotation work for a resilient core without taxing the shoulders.

Frequently Asked Questions

1. Can weak shoulders cause pain during planks?

Yes. Weak scapular stabilizers and rotator cuff muscles can lead to poor shoulder positioning and early fatigue during planks. Strengthening these areas and improving form typically reduces pain.

2. Are forearm planks better for shoulder pain?

Sometimes. Forearm planks shift force away from the wrists and may reduce stress on the shoulder joint for some people. However, individuals with specific shoulder issues might still feel discomfort — try different variations and choose the one that maintains proper alignment.

3. How long should it take to stop feeling shoulder pain from planks?

It depends on the cause. With simple form corrections and mobility work, many people see improvement in 1–3 weeks. If pain is due to an injury or impingement, it may take longer and require professional rehab.

Conclusion — Take action and plank pain-free

If you’ve wondered, “why do planks hurt my shoulders,” the answer usually comes down to form, strength imbalances, mobility limitations, or past injury. Start with alignment checks, choose modified variations, and add targeted shoulder stability and mobility exercises into your routine. Be patient with progression and seek professional help if pain persists.

Ready to rebuild your plank form and protect your shoulders? Try a week of short quality holds, add scapular activation drills, and bookmark a few variations to rotate through your workouts. For more structured guidance, check out our workout routines and explore recovery tips on our wellness tips page.

Call to action: If shoulder pain is stopping your progress, leave a comment with your plank issue or try the modifications above for one week — come back and share your results. Want a personalized plan? Reach out for a form review or a tailored routine.