Upright rows vs lateral raises: which builds wider shoulders for push-ups

A BOXROX article recently compared upright rows and lateral raises to explore which move builds wider shoulders. The piece notes these exercises target different parts of the shoulder complex and that choosing between them affects both appearance and how the shoulders support pushing movements. For push-ups, how your shoulders move and stabilize the blade matters as much as how wide they look.

Why it matters for push-ups

A push-up relies on stable shoulders, a steady scapula and smooth control through the range of motion. Lateral raises mostly challenge the side deltoids, contributing to lateral stability and a broader appearance. Upright rows engage the traps and front delts, which can influence posture and shoulder control, but they can raise the risk of impingement for some people. In practical terms, building balanced shoulder function matters more than chasing size. A plan that blends these movements with attention to form supports better depth, control and retraction during push-ups.

PUSHapp take

From a practical training apps perspective, use this as a cue to mix exercises rather than favor one. If your goal is broader shoulders for steadier push-ups, prioritize controlled lateral raises with light to moderate loads and a deliberate tempo. If you want more upper back support and posture, include upright rows only with a careful grip and flawless form, or swap in a safer alternative like face pulls.

Try this

• 3 sets of 10 reps lateral raises with a slow, controlled tempo
• 2 sets of 8 reps upright rows with light weight and a narrow grip, stop if you feel any pain or pinching
• 2 sets of scapular push-ups to improve shoulder blade stability

Original source: BOXROX

1 min read.

Source: BOXROX. PUSHapp commentary is original and based on the public RSS summary.