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Balance Out Your Pushup Workouts

Stew Smith, CSCS

People who exercise and those who do not, often neglect the upper back and rear shoulder muscles. Life has a way of bowing your upper back and rolling your shoulders forward. In technical terms, we are basically “internally rotated” with the shoulder girdle. Many things in life "internally rotate” us such as driving, sitting at a computer, playing video games, texting, carrying backpacks, bench pressing, pushups, situps and many more exercises and daily life events. So posture is critical to performance and our confidence. Perfect Posture is possible by adding in a few daily exercises for only a few minutes.

Basically, every “push” workout you do should be balanced out with a “pull” type of workout. You can do pull-ups to help balance out your pushups as well as supplemental daily exercises like the following:

Upperback exercise #1 (Arm Haulers) – Lie on your belly with your feet on the floor. Lift your chest slightly off the floor and wave your arms from your sides to over your head for 30 seconds.

Upperback exercise #2 (reverse pushups) – Lie on your stomach in the down pushup position. Lift your hands off the floor 2-3 inches instead of pushing the floor. This will strengthen your upperback muscles that balance out the chest muscles. Do 20-30 reps Rear deltoids and rhomboids are the muscles used.

Upperback exercise #3 (Birds) – Lie on your stomach with your arms spread to the height of your shoulders. Lift both arms off the floor until your shoulder blades “pinch” and place them slowly in the down position. Repeat for 20-30 repetitions mimicking a bird flying.

This simple 3-4 minute program will help you keep your spine in proper alignment and fortify your delicate shoulder girdle. If you neglect these smaller muscles of the upper back and rear shoulder, all it will take is a fun toss of a football, baseball, or over head smash of a volleyball and your rotator cuff muscles will be talking to you immediately. If you want to hear your doctor tell you that you need surgery, neglect these muscles.


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  • Delicate_arch_max50

    ryanhatch

    about 5 years ago

    1372 Comments

    Very interesting work out methods. I think I will give them a try. I'll be back in a couple of weeks for an update.

  • Lacey_max50

    mommymac2001

    about 5 years ago

    14 Comments

    Well now i understand why i may be able to pick up my 32 maybe even 40 lbs sons and yet not be able to do proper push-ups...I am even able to lift 160lbs man, yet cannot do a proper push-up...Thank you gonna try this one.

  • Photo_user_blank_big

    Anonymous

    about 5 years ago

    Good stuff. Will incorporate it into my workout regime.

  • Photo_user_blank_big

    Anonymous

    about 5 years ago

    I'll try it !

  • 1393794_10151798561878138_392793313_n_max50

    Blueblood1974

    about 5 years ago

    5204 Comments

    very cool

  • Mil33_max50

    eliotnest

    about 5 years ago

    14 Comments

    cool

  • Photo_user_blank_big

    drinsinger

    about 5 years ago

    82 Comments

    Ive tryed this method it is good article but for me I found thoase exercise boring

  • West_of_the_pecos_max50

    LE_Medic

    about 5 years ago

    100 Comments

    Good article and advice. Now if I'ld only read it last week before doing an overhead serve of the volleyball which I can still feel in my shoulder.

  • Hpim0034_max50

    baylorspop

    about 5 years ago

    12 Comments

    Awsome

  • Photo_user_blank_big

    bazarro

    about 5 years ago

    14 Comments

    Excellent article

  • Photo_user_blank_big

    1989

    over 5 years ago

    4 Comments

    Pushups is a good exercise. At first, it was hard for me to do, but later on I paced my pushups. When you do pushups all in one day, your muscles will get very sore.

    Stephanie Koning

  • Police_052_max50

    ThBnn

    over 5 years ago

    514 Comments

    this is great!

  • 38-nypdneverforget_max50

    sgtgopd

    over 5 years ago

    3680 Comments

    tried it, its not bad

  • Photo_user_blank_big

    Anonymous

    over 5 years ago

    I had to try this and it seems like it will work, I can feel a little burn so we'll see within the next week or so how it works out for me..Thanks for the tips.

  • Photo_user_banned_big

    ThaPunisher

    over 5 years ago

    104 Comments

    good, I was looking for ways to balance out my pectoral workouts. excellent post.

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