These are one of the most challenging upper body exercises, particularly for those with limited shoulder range of motion. If these cause pain, modify them to Push-Ups instead.

Place your hands on a chair on either side of your body, with your hands as close to your body as possible. Lower yourself as low as your mobility will allow, then press back up. You should feel these primarily in your chest and triceps, and a little bit in the front of your shoulder, but if its all upper traps and front of shoulder, you should probably modify to push-ups.

This exercise is part of the 50 Body-Weight Workouts E-Book which can be found at the link below! https://www.bigbendsc.com/store/50-bodyweight-workouts