You just crushed a heavy push day. You look in the mirror, checking for that lateral delt pop, but instead, you see them. Red, angry-looking streaks carved right across the front of your deltoids. Honestly, it’s a weird mix of emotions. Part of you feels like it's a badge of honor because it means you’re actually growing. The other part is wondering if you’re permanently "scarred" for life.
Stretch marks on shoulders from working out are way more common than people think, especially in the bodybuilding community. They aren't just for pregnancy or puberty. When your muscle volume increases faster than your skin’s ability to manufacture collagen and elastin, something has to give. That "something" is your dermis.
It happens.
The Science of the "Rip"
Your skin is remarkably elastic, but it has a breaking point. Technically called striae distensae, these marks occur in the middle layer of your skin—the dermis. Think of your dermis as a piece of spandex. If you pull it gently, it snaps back. If you yank it violently or stretch it past its limit, the fibers lose their recoil.
When you’re hitting the gym hard, specifically focusing on hypertrophy (muscle growth), your muscles are expanding. If you’re a "hard gainer" who suddenly found the right surplus, or maybe you’re "enhanced," your muscle mass might be exploding. The epidermis—the top layer—is fine, but the dermis underneath is literally tearing.
What you’re seeing isn't a surface scratch. It’s the blood vessels showing through the tears in the connective tissue. That’s why they start out purple or bright red. Over time, they fade to a silvery white (striae alba) as the blood vessels recede and the scar tissue matures.
🔗 Read more: Why Having Sex in Bed Naked Might Be the Best Health Hack You Aren't Using
Why the Shoulders?
Why there? Why not the calves or the forearms? It comes down to the sheer range of motion and the structural shape of the deltoid. The shoulder is a ball-and-socket joint with a massive degree of freedom. When you perform deep chest flies or heavy incline presses, you are placing an extreme mechanical stretch on the skin covering the anterior deltoid and the pectoral-deltoid tie-in.
Genetic predisposition plays a massive role here too. Some guys can gain 40 pounds of lean mass and stay smooth as marble. Others gain five pounds and look like they fought a tiger. It often comes down to your natural collagen production and skin hydration levels. If your parents have stretch marks, you’re likely on the same path.
Can You Actually Prevent Them?
Total prevention is a myth, but you can definitely mitigate the damage.
Hydration is the big one. If your skin is dehydrated, it’s brittle. Think of it like a piece of dry leather versus a supple, oiled piece of leather. Drinking a gallon of water a day isn't just for the "pump" or kidney health; it’s for skin pliability.
Diet matters too. You need the building blocks of skin. Vitamin C isn't just for your immune system; it's a critical cofactor for collagen synthesis. Zinc and protein are equally vital. If you’re in a massive caloric surplus but eating "dirty," you might be providing the energy for muscle growth without the micronutrients needed for skin repair.
💡 You might also like: Why PMS Food Cravings Are So Intense and What You Can Actually Do About Them
A lot of lifters swear by topical oils. Cocoa butter, Shea butter, or Vitamin E oil. Does it stop the tear? Probably not. The tear happens deep in the dermis, and most lotions don't penetrate that far. However, keeping the surface (epidermis) moisturized can reduce the itching and irritation that often precedes a new mark appearing. It’s also just good practice.
The Role of Rapid Growth and Supplements
Let's be real for a second. If you see someone with massive, deep purple ravines across their shoulders and chest, there’s often a "supplemental" reason. Rapid weight gain is the primary driver of stretch marks on shoulders from working out.
When people use performance-enhancing drugs (PEDs), their muscle protein synthesis skyrockets. Muscles grow at a rate that is biologically "unnatural." The skin simply cannot keep up. Furthermore, certain substances can actually thin the skin or interfere with collagen production, making a perfect storm for striae. Even without Vitamin S, a "dirty bulk" where you’re gaining two pounds a week will almost guarantee marks. Slow and steady growth—around 0.5% of body weight per week—is much kinder to your skin.
Treatment Options That Actually Work
So, you already have them. What now?
First, ignore the "miracle" creams sold on late-night infomercials. Most are overpriced Vaseline. If you want real results, you have to look at dermatological interventions that target the dermis.
📖 Related: 100 percent power of will: Why Most People Fail to Find It
- Retinoids (Tretinoin): This is one of the few topical treatments with actual clinical backing. Prescription-strength Tretinoin (Retin-A) can help rebuild collagen in new stretch marks (the red ones). It doesn't do much for old, white ones. Warning: do not use this if you’re frequently in the sun without protection, as it makes your skin highly photosensitive.
- Microneedling: This involves a device with tiny needles that create "micro-injuries" in the skin. This triggers the body’s natural healing response, forcing it to produce new collagen and elastin in the area. It can significantly improve the texture of the marks.
- Laser Therapy: Pulsed Dye Lasers (PDL) can take the redness out of new marks. Fractional lasers (like Fraxel) can help "resurface" the skin and blend the marks in with the surrounding tissue. It’s expensive, but effective.
- Time: This is the cheapest and most certain "treatment." Almost all stretch marks eventually fade. They turn from angry red to a subtle, shimmering white. On a tanned, muscular shoulder, they often look like subtle ripples rather than scars.
The Psychology of the Mark
There’s a weird stigma in the fitness world about "skin health." We talk about macros, heart rate, and PRs, but we act like our skin is an indestructible wrapper. It's not.
But here’s a perspective shift: those marks are evidence of work. They are physical proof that your body has changed. In the powerlifting and bodybuilding world, they are often called "tiger stripes." If you’re training hard enough to actually change your physical dimensions, your body is going to show signs of that transition.
Don't let it kill your confidence. Most people at the gym aren't looking at your stretch marks; they’re looking at the size of the shoulder itself.
Actionable Next Steps
If you’re starting to see the beginnings of stretch marks on shoulders from working out, or you want to stop the ones you have from getting worse, here is the protocol.
- Check your rate of gain. If you're gaining weight faster than a pound a week, slow down. Your skin (and your heart) will thank you.
- Hydrate like it’s your job. Aim for at least 3-4 liters of water a day.
- Supplement for skin health. Ensure you're getting 1,000mg of Vitamin C and a solid dose of Zinc daily. Consider a high-quality collagen peptide powder; while the jury is still out on how much "hits the target," the amino acid profile is perfect for skin repair.
- Moisturize twice daily. Use a thick emollient like Eucerin or a natural oil like Sweet Almond Oil. Do this right after the shower when your skin is still damp to lock in the moisture.
- See a dermatologist early. If the marks are bright red/purple and they bother you, get a prescription for Tretinoin now. It is significantly more effective on "active" marks than "mature" ones.
- Adjust your range of motion slightly. If certain exercises like deep, weighted dips feel like they are "ripping" your skin, shorten the range of motion by 10% until your skin catches up or the marks heal.
The reality is that for many of us, stretch marks are just part of the price of admission. You’re literally outgrowing your old self. Wear them with a bit of pride, keep the skin healthy, and keep lifting.