Push-ups can be both good and bad for your posture. The plank position required by push-ups helps to strengthen the abs and lower back, which helps encourage good posture while sitting. On the flip side, push-ups work the chest and shoulder muscles, tightening them, which can cause slumped, inward shoulders. To balance out the negative effect push-ups can have on your shoulders, pair them with pull-ups, bent-over rows, or lat pulldowns. By combining push-ups with back exercises, your posture will improve.
Can Push-Ups Fix Posture?
Push-ups can improve poor posture in some cases. If you are prone to lower back pain or if you typically bend forward at the midsection when sitting, push-ups can help correct this problem. This is because performing push-ups with proper form causes you to tighten your lower back and abdominal muscles throughout the exercise. By training these muscles, you build a strong, pain-free lower back.
- Push-ups help to strengthen your lower back and core muscles, which can help improve posture.
- Incorporate push-ups into your workout if you have lower back pain from sitting.
- Push-ups can make rounded shoulders worse.
- If your posture issues cause pain in your upper back, focus on pull-ups and lat pulldowns to improve posture.
Push-ups do not improve rounded shoulders. They can even make slumping worse. So, if your problem with posture gives you pain in your neck, shoulders, or upper back, focus on back exercises like pull-ups and lat pulldowns instead of push-ups.
Do Push-Ups Help Rounded Shoulders?
If your problems with posture come from rounded shoulders then push-ups can make this worse. Think of your muscles like rubber bands. As you train with push-ups, the muscles in your chest and the front of your shoulders become stronger and thicker. This pulls your shoulders forward and together. In turn, this causes slumping.
- Push-ups can make rounded shoulders worse.
- Push-ups strengthen the muscles of the chest and the front of the shoulders, which can pull your shoulders inward, causing you to slump.
- To avoid rounded shoulders, pair push-ups with back exercises.
In order to correct rounded shoulders, it’s essential to focus on upper back exercises. Pull-ups, lat pulldowns, and row variations work the muscles of the upper back. As these muscles become stronger, they pull your shoulders back, correcting rounded shoulders. So, a posture transformation workout should include both core exercises and upper back exercises.
Do Push-Ups Cause Rounded Shoulders?
Push-ups are not typically the cause of rounded shoulders, but they can exacerbate shoulder-rounding if you do not perform back exercises to balance out your push-ups. Typically, shoulder-rounding begins from poor habits before exercise has become a part of your life. However, by using back exercises, you can help pull your shoulder blades down and back to improve your posture.
How Many Push-Ups Should You Do To Improve Posture?
You can make a posture training program that includes push-ups, but they cannot be the only tool in your arsenal. If your goal is to reduce back pain and improve your posture, perform this workout 2–3 times per week:
- 3–5 sets of 10–20 push-ups (pick a number that is challenging for you).
- 3–5 sets of 5–10 pull-ups or lat pulldowns.
- 3–5 sets of 5 barbell rows.
- 3–5 sets of 5 seated rows.
- 8–12 supermans. Hold each superman for 3 seconds.
This exercise program contains several back-strengthening exercises alongside push-ups. It also targets the muscles of the lower back, mid-back, and upper back. By building all of these muscle groups, your posture will improve. As you get stronger, you will experience less back pain from sitting.
Using Push-Ups to Improve Posture
Push-ups are a great upper body exercise but they are not a cure-all for bad posture. Here’s what you need to know about how push-ups affect your posture.
- Push-ups help to strengthen your abdominal muscles and lower back, which can improve posture.
- Strengthening your lower back with push-ups can help eliminate low-back pain.
- Push-ups strengthen the shoulder and chest muscles, which can lead to rounded shoulders.
- Eliminate rounded shoulders by strengthening your upper back muscles with pull-ups, lat pulldowns, and rows.
By strengthening the muscles both on the front and back of your upper body you will develop good posture. It’s important not to focus on one muscle group and neglect the others. This can lead to muscle imbalance, poor posture, and back pain. Stay safe and healthy by balancing out push-ups with back exercises.