I know this title looks like click-bait, especially since any internet search will mention the push-up as one of the best bodyweight exercises you can do. Everyone and their mother are recommending that you do push-ups to gain or maintain strength if you’re working out at home. I agree that push-ups are a fantastic bodyweight exercise, but they can aggravate the posture issues that many of us already have.

What posture concern is that? Upper Crossed Syndrome. This is the rounded shoulders and forward head posture that can arise from sitting at a computer, looking down at our phones, watching tv, or driving for extended periods of time. Here’s what Upper Crossed Syndrome looks like from the side (left) versus proper posture (right):

We are so used to seeing people with Upper Crossed Syndrome around us that proper posture can look a bit freaky and stiff. The syndrome is characterized by muscle imbalances where certain muscles are shortened and tightened, which pull the head and neck forward out of a neutral alignment. The muscles that are supposed to counteract this tension are typically weakened and lengthened and aren’t strong enough or have enough endurance to counteract the forward head motion.

One of the largest muscles that contributes to Upper Crossed Syndrome are the pecs (pectoralis major and minor – your biggest chest muscles), so having overly tight pecs can make Upper Crossed Syndrome worse. The single best bodyweight exercise for strengthening (and further tightening) your pecs: the push-up. That’s right – push-ups can make Upper Crossed Syndrome worse.

How can you tell if you may have Upper Crossed Syndrome? Take a look at your posture from the side. It is really helpful if you stand as you normally would and take a selfie from the side or have someone do it for you. (Note: don’t try to have your best posture during the photo – this won’t tell you how you really stand on a daily basis.) Does your ear canal line up with your shoulder in a straight line downwards (proper posture)? If not and your head juts forward past this straight line, this may be indicative of Upper Crossed Syndrome. 

Does this mean you should quit doing push-ups? Probably not, but it is important to consider your posture, movement patterns, and current training plan before going all-out on push-ups. Instead, make sure to strengthen the weakened muscles that come with Upper Crossed Syndrome, like the mid- and lower-trapezius, rhomboids, and the rear rotator cuff muscles. These can all be tough to work at home, especially since most people don’t have a pull up bar so they can work their back.

However, I’m showing one of my favorite exercises to activate these muscles in today’s video: Banded Pull Aparts. All you need is a monster band or tube resistance band. (I love the bands from Rogue Fitness – I’ve never had one break on me – no one needs a band-induced eye injury.) The closer your hands are together on the band, the tougher the exercise. Make sure you’re *squeezing* your shoulder blades together as you pull the band apart.

Give it a try and let me know what you think in the comments below.