Pushups and planks deliver efficient workout results. With these exercises, you can key in on the pecs, triceps, shoulders, and core. However, your focus tends to be in front of you, with little attention to your upper back. Switch things up and try this one exercise for better pushups and posture.
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Get More Power
Take a look at how you’re doing planks and pushups or even how you sit at your desk. There’s a good chance you’re rounding forward. In pushups and planks, this can give you a false sense of strength and power. At your desk, it’s more of a postural habit. When rounded forward:
- Your shoulder joint moves into a forward position.
- Your upper back muscles are put on stretch and have difficulty activating for stability.
- Your lung capacity is decreased.
Most importantly, you miss out on the extra power for planks and pushups that’s possible with a strong upper back. Whether you’re sitting or standing, a strong upper back can help keep everything – from your neck and shoulders to your low back and hips – better aligned for better posture and function.
How to do the Exercise
This exercise – a scapular wall hold – helps you activate the lower trapezius and rhomboid muscles. These muscles run across from the shoulder blades to the spine and provide a counterforce to the front muscles of the chest and shoulder.
As the name implies, scapular wall holds use an isometric contraction. This promotes stability, whether you’re doing pushups or simply trying to sit up straighter. It helps the lower traps and rhomboids activate and then stay activated to stabilize your shoulder joint in a neutral position.
Try it out with me:
A Balance between Push and Pull
This one exercise for better pushups and posture – a scapular wall hold – works to balance opposing muscle groups. When you’re aware of this principle and do the work, you’ll benefit with better strength, function, and posture.
Stay fit!
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