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  Balance Out Your Pushup Workouts

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” within 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:

Upper back exercise #1 - (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 upper back muscles that balance out the chest muscles.  Do 20-30 reps Rear deltoids and rhomboids are the muscles used

 

Upper back exercise #2 – (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.

ANOTHER GREAT ROUTINE - Using a TRX, do reverse flies and rows to develop core and rear deltoid muscles without weights. 

Feel free to email me if you have any questions at stew@stewsmith.com

 

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the
 
Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

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Complete List:  BOOKS / eBOOKS / DVDs

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Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook
 

 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout
Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout
NEW - The UBRR Spec Ops Fitness Test

 

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?


    
  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


 


Some Titles Above available in Print Softcover Format