Experiencing lats sore after push ups is a common yet often misunderstood occurrence. While the chest and triceps are the primary movers in the classic push up, the large latissimus dorsi muscles on your back play a crucial stabilizing role. This engagement is essential for maintaining proper form, preventing your shoulders from rounding forward, and creating a solid base for the movement. However, when the demand placed on these muscles exceeds their current capacity, delayed onset muscle soreness (DOMS) becomes a likely outcome.
Understanding the Lat Engagement During Push Ups
To address the soreness, it is vital to first understand why the lats are involved at all. During the lowering phase of a push up, your body is moving toward the ground against gravity. To control this descent and keep your elbows from flaring out to the sides, your lats actively contract to stabilize your shoulder joints. Think of them as the foundation that keeps your arms aligned correctly. As you push back up, they continue to provide tension and stability, acting as a crucial link between your upper body and the floor.
The Difference Between Good Soreness and Bad Pain
Not all discomfort is cause for alarm. Good soreness, or DOMS, typically manifests as a dull, aching feeling that peaks 24 to 72 hours after exercise. This sensation is a natural part of the muscle repair and growth process, occurring when microscopic tears form in the muscle fibers. However, sharp, stabbing, or joint-specific pain is different. This type of pain indicates potential injury, such as a strained muscle or inflamed tendon, and requires immediate rest and possibly medical attention to prevent further damage.
Common Causes of Lat Soreness from Push Ups
Several factors can contribute to the severity of your lat soreness. One primary cause is simply performing too many repetitions too quickly, especially if your muscles are not accustomed to the volume. Another factor is poor form, such as allowing your hips to sag or your shoulders to hunch, which places excessive strain on the lats. Additionally, incorporating new variations, like decline push ups or plyometric clap push ups, increases the intensity and recruitment of these muscles.
Analyzing Your Push Up Technique
A self-assessment of your form can reveal why your lats are bearing the brunt of the work. Keep your body in a straight line from head to heels, engaging your core and glutes. Your hands should be placed slightly wider than shoulder-width apart, and as you lower your body, imagine pulling the floor apart with your hands. This mental cue encourages proper elbow tracking and maximizes lats activation for stability rather than propulsion, which can reduce unnecessary strain.
Keep elbows at a 45-degree angle from your torso.
Maintain a neutral spine and avoid overarching your lower back.
Focus on a controlled descent rather than a rapid drop.
Breathe in as you lower down and exhale as you push up.
Effective Recovery and Relief Strategies
Treating soreness effectively involves a combination of rest, active recovery, and targeted care. Active recovery, such as light walking or gentle swimming, promotes blood flow to the area, helping to deliver nutrients and remove waste products that cause stiffness. Foam rolling the lats and surrounding back muscles can also alleviate tension. Remember to hydrate well and ensure you are getting adequate protein to support the repair of the muscle fibers.
Preventing Future Soreness
Prevention is always better than cure, and the same applies to muscle soreness. Gradually increasing the volume and intensity of your push up routine allows your muscles to adapt progressively. This principle of progressive overload ensures you get stronger without overwhelming your system. Furthermore, incorporating dedicated back and shoulder strengthening exercises, such as rows and face pulls, can improve the overall stability of your shoulder girdle, making you more resilient to the demands of push ups.
