Pull-ups are an upper-body strengthening exercise that engages your arms, back, and shoulder muscles by hanging on a bar and pulling yourself up above the bar, according to the National Academy of Sports Medicine.
Like any other exercise, you might experience soreness when you do pull-ups, especially in areas like your arms, armpits, shoulders, and back. However, if you’re experiencing sharp or radiating pain in your armpits after doing pull-ups, it could be a sign of muscle fatigue or injury. Here’s what might be causing the pain.
Teres Major Muscle Injury
One muscle that can become injured or fatigued during a pull-up exercise is the teres major muscle. According to StatPearls, the teres major is a thick rectangular muscle located at the back of your shoulder joint and connects to your humerus, the upper arm bone. This muscle is responsible for rotating your arms inward, pulling your humerus toward the midline of your body, and stabilizing your shoulder joint.
During a pull-up, the teres major muscle contracts to help you pull your body up on the bar and then elongates to help lower your body back to the starting position. However, an injury or strain in this muscle can often cause pain behind your shoulders and under your arms. Cleveland Clinic explains that muscle injuries are often a result of repetitive movements, overtraining, and lack of warm-up before exercising.
Latissimus Dorsi Muscle Pain
Another muscle that can become fatigued or injured during pull-ups and potentially cause pain in your armpits is the latissimus dorsi muscle (commonly known as your “lats”). This large, flat muscle is located in your back and extends from the spine and lower ribs to your upper arms and shoulder blades, according to StatPearls. Your lats help your body rotate and pull your arms down, in, and backward. Research also explains that the latissimus dorsi muscles play an important role in helping you complete overhead movements, such as strength training exercises like pull-ups or sports like tennis or gymnastics.
Because pull-ups primarily work your lats, overtraining these muscles, using improper form, doing sudden jerking movements, and not warming up before exercise can cause muscle pain, strain, or injury in this area that can radiate to parts of your upper body like the arms and armpits, shoulders, and back.
How to Prevent Armpit Pain During Pull-Ups
If you’re experiencing persistent pain or think you may have a muscle injury, it’s important to first reach out to your primary care provider or physical therapist about your symptoms. They can help get you tested, give you a proper diagnosis, and recommend treatment options that heal the armpit pain.
You can also take proactive measures while working out to reduce your risk of muscle pain and exercise-related injuries. Johns Hopkins Medicine recommends the following strategies:
- Alternate which muscle groups you’re working out, and refrain from exercising the same muscles during consecutive days.
- Warm up before you exercise, and cool down after your workout.
- Have a holistic fitness plan that includes cardio, strength training, and flexibility exercises.
- Stretch your muscles.
- Make sure you’re using proper form and technique.
- Take rest days.
- Avoid working out or overexerting your body if you’re tired or feeling pain.
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