How Long Have You Been Standing Wrong?

The Difference Between Good and Bad Posture in 3 Photos

Bad Posture – Ape Internal Rotation

In this photo, it’s obvious why my posture is bad: I’m deliberately rounding my shoulders. Also I’m sweaty, which is a recurring theme in all the photos.

Guys who workout don’t stand like this. We know better. Instead, we stand and walk around like this…

Bad Posture – Action Figure Overcompensation

My chest is up and my shoulders are back. This is what most of us think is good posture. It’s not.

Chris calls this “action figure posing”. Notice how I’m overcompensating by puffing out my chest and rigidly holding my shoulders back. Also, my ribs are flared out.

This overcompensation leads to all the stuff Chris mentioned before. The loss of strength. The “suboptimal scapula position”. The potential for annoying injuries.

And now, the final photo:

Good Posture

So this is good posture.

What’s different about it? A few things.

1. My shoulders are still “back”, but I’m not actively squeezing my upper back together.
2. My chest is still “up”, but I’m not tilting it toward the ceiling.
3. My ribs are down and flat. This is key.
4. I’m not tense. Of course, you can’t tell from the photo, but unlike the “action figure pose”, I’m not straining in the slightest to maintain this position. I’m just standing there.

3 Things You Can Do To Have Better Posture

Chris has me doing three things to work on my posture. You can do them too, if you like.

1. Become aware of your posture when you’re working out.

I’ve gotten better at not standing like an action figure in most situations, but I still do it at the gym. It’s like I’m mentally stuck there. It’s my default.

During exercises like lunges or rows, Chris will remind me to keep my ribs down and to not lift my chest up.

It feels weird at first, but after consistently working on it, I’m getting stronger and my shoulders and lower back — two minor injuries I’ve had for a few years — don’t hurt any more.

2. Do dead bugs

This exercise has a funny name and looks ridiculous. It’s also very effective and makes your abs burn.

Step 1: Find a wall, make sure you’re about an arms-length away, then lie on your back with your legs in the air and your knees bent.

Step 2: Reach overhead and place your hands flat on the wall. Lightly push against the wall like you’re trying to move it. This co-contracts your lat muscles, which function as spinal stabilizers.

Step 3: Adjust your body so your chest and ribs are down (and not flared up or out), and you have a very small space between your lower back and the floor.

Step 4: While lightly pressing against the wall and keeping your chest and ribs down, slowly lower one leg and lightly touch the heel of your foot to the ground. Breathe in while you do this.

Step 5: Exhale while bringing your bent leg back into the air. Repeat with the other leg, breathing in as you lower it and lightly touch your heel to the floor.

Step 6: Repeat for 10 reps on each side.

3. Do wall slides

This is harder than it looks.

Even if you’ve been doing wall slides for years, once you focus on not lifting the chest (and keeping your ribs down), it becomes way harder.

My first thought when I did them the right way was: “Ohhh. THAT’S how they’re supposed to feel. These suck.”

Step 1: Stand against a wall with your head, upper back, and butt touching it. Reach overhead, and with your elbows slightly bent, place your hands and arms against the wall.

Step 2: Keep your chest and ribs down. (Don’t flare or lift them.) Don’t overarch your lower back. Instead, keep just a small space between your lower back and the wall. Walk your feet out a little if you need to maintain the position.

Step 3: Keeping your elbows, wrists, and hands pressed into the wall, slide your elbows down toward your sides as far as you can without losing contact with the wall.

Step 4: Slide your arms back up the wall. Make sure your ribs and chest are still down.

Step 5: Repeat for 10 reps.

One of the best thing's about getting more and more fit is posture!

A year after body building my posture was way better! and after the summer this year my posture is great and i actually feel 6'5! my trainer and other people noticed and it makes a huge difference

And when you are lifting having good posture and techique is the MOST important thing...

Gunsnhalen said:

One of the best thing's about getting more and more fit is posture!

A year after body building my posture was way better! and after the summer this year my posture is great and i actually feel 6'5! my trainer and other people noticed and it makes a huge difference

And when you are lifting having good posture and techique is the MOST important thing...

Agree 1,000%!

I've stressed good posture to my kids since Day 1. The result is that I have a 19-year-old son who is 6' 5" and stands straight as an arrow. No slouching.

Same with my 5' 6" daughter.

RodeoSchro said:

Gunsnhalen said:

One of the best thing's about getting more and more fit is posture!

A year after body building my posture was way better! and after the summer this year my posture is great and i actually feel 6'5! my trainer and other people noticed and it makes a huge difference

And when you are lifting having good posture and techique is the MOST important thing...

Agree 1,000%!

I've stressed good posture to my kids since Day 1. The result is that I have a 19-year-old son who is 6' 5" and stands straight as an arrow. No slouching.

Same with my 5' 6" daughter.

I've been hounding my kids about posture...who tend to slouch (especially junior, the gamer).

Fixing my own posture should be higher on my priorities list.

Which is why I'm always posting this type of stuff.