Does Push Ups Help Posture? Bet You Didn’t Know This!

BY Nga Luu
Does Push Ups Help Posture

Doing push-ups can be very simple but they can improve your overall muscles in no time. But in the case of your posture, you might be wondering, does push ups help posture?

The impressive fact is that push-ups can improve your posture through consistency. This simple exercise will lead you to have a better posture while improving your overall fitness. Thus, you can rely on push-ups to improve your posture combined with other posture-correcting exercises.

Let’s find out more about it before it gets too late!

Does Push Ups Help Posture?

Any exercises that strengthen the muscles of the upper back, shoulders, and core can improve posture. Thus, as push-ups target these muscles, this helps to improve alignment and fix your poor posture.

A study published in the Journal of Physical Therapy Science found that performing resistance exercises, including push-ups, helped improve posture in a group of elderly women.

Not only for certain age groups, but push-ups can also benefit everyone by preventing or improving a bad posture.

The best thing about this exercise is it is quite simple to perform and you can do it anytime, anywhere you want. You don't need any specific gears to use.

Thus, this makes push-ups a popular choice for people looking to improve their fitness and posture.

How Does Push Ups Help Posture?

Push-ups work for multiple muscle groups at once, including the chest, shoulders, triceps, core, and upper back, making them a great exercise for overall strength and conditioning.

Therefore, push-ups can improve your posture through:

1. Strengthening the upper back muscles

As push-ups target the upper back, including the rhomboids, trapezius, and rear deltoids, your upper back gets more strength and you can remain in the right alignment.

It helps to keep your neck and back active while keeping the shoulders back and down.

2. Strengthening the core

You already know that improving your core muscles is a vital thing to consider when you want to improve your posture.

Push-ups help your core by engaging the muscles, including the abs and lower back. As a result, you get a more stabilized spine alongside a good alignment.

3. Improving shoulder mobility

You will get rid of neck stiffness if you practice push-ups daily. Due to the full range of motion at the shoulder joint, it can help improve mobility and reduce the risk of shoulder injuries.

4. Decreasing tension

Doing push-ups daily can reduce your muscle tension while ensuring extended flexibility. The muscles of your upper back will support your good posture through this.

Other Benefits Of Push-Ups

Alongside improving your posture, there are other benefits of doing push-ups that you can’t ignore. Such as:

1. Strengthens muscles

The primary benefit you will notice the moment you start giving push-ups is more strength in your body muscles. You will get stronger muscles alongside toned abs in no time.

2. Tones triceps

If you have a fascination with building your body, push-ups will keep you ahead for that.

Daily push-ups can work on your triceps muscles on the back of the arms, helping to develop arm strength.

3. Enhances cardiovascular health

Doctors suggest performing push-ups as they ensure better blood flow and help the heart. It is also known as a good cardiovascular exercise, which can improve heart health and overall fitness.

According to the Harvard T.H. Chan School of Public Health, regular physical activity, including push-ups, can help improve heart health and reduce the risk of heart disease.

4. Increases metabolism

As push-ups work on your muscles, you will get better metabolism and burn more calories. This results in a higher resting metabolic rate due to the enhanced muscle.

5. Enhances active strength

Push-ups are a compound exercise, meaning they work for multiple muscle groups at once.

As a result, you will get more benefits than combining multiple exercises. Also, it improves overall functional strength and movement patterns.

Related post: Does Yoga Improve Posture

How To Do A Push-Up?

Here’s how you can do your easy push-up at home:

  1. Keep your body in a high plank position with your hands slightly wider than shoulder-width apart. Your feet will be hip-width separated.
  2. Now use your core and glutes to maintain a straight line from your head to your heels.
  3. Bend your elbows and lower your body down towards the floor. Your elbows will be close to your body while keeping your body in a straight line.
  4. Keep it going until your chest almost touches the floor and then pause at the bottom.
  5. Now push back up to the starting position by extending your elbows.
  6. You need to Keep your body in a straight line throughout the movement without sagging the lower part of the body
  7. Repeat as many times as you can.

Initially, you might feel stiff to perform push-ups more than 5 times. But gradually, you can improve the timing.

Some Push-Ups That You Can Try

Here comes some variations of push-ups that you may try if you want something different:

  • Wide-grip push-ups: This exercise requires your hands to be placed wider than usual push-ups. You need to keep your hands wider than shoulder-width apart in this case.
  • Close-grip push-ups: In this case, your hands will be close together and your thumbs will touch one another to help your triceps muscles.
  • Decline push-ups: This push-up works by placing your feet on a raised surface, like a bench or step and it targets your upper chest muscles.
  • Incline push-ups: Instead of your feet, this push-up works by placing your hands on a raised surface and it targets your lower chest muscles.
  • Diamond push-ups: You can do this by placing your hands close together in a diamond shape beneath your chest.

More To Know About Push-Ups And Postures

Do push-ups help with slouching?

Yes, if you practice regular push-ups, you can improve your posture and prevent slouching. As push-ups help to create muscle awareness, you will automatically fix your slouching if you practice this.

Are pushups good for spine?

Yes, push-ups target your back muscles and your spinal health improves through them. It helps build your core muscles while keeping your spinal health content.

Is 10 push-ups a day good?

As a beginner, 10 push-ups is a good sign that you are keeping up right with the flow. But eventually, you need to increase the number until it feels doable.

What happens if you do 1 pushup everyday?

Although one push-up won’t do much change, you can still see some improvements in your muscles. As a beginner, one push-up initially can be a good start.

Closing It Off

While push-ups may not be as effective as other forms of exercise to miraculously change your posture, they can still help.

So, if you ask, does push ups help posture, the answer is yes. But you can’t solely depend on it. You need to include other forms of posture-correcting exercise to see a massive change in your poor posture.

Nga Luu


Nga Luu is the Director of Product Development at Cayatch Posture Corrector. With a background as a former physical therapist and medical writer, she possesses extensive expertise within the posture health sector, solidifying her as a recognized authority in the field. As a writer, Nga covers a wide range of topics like physical therapy, medical devices, medical practices, wellness, and more.

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