If you have rounded shoulders (a common postural issue often caused by prolonged sitting, phone/computer use, or muscle imbalances), it’s important to avoid exercises that can worsen the condition by further tightening the chest, overworking the front delts, or reinforcing poor posture. Here are key exercises to avoid or modify, along with why:

❌ Exercises to Avoid (or Modify) with Rounded Shoulders:

1. Barbell Bench Press (Flat or Incline)
   • Why: Emphasizes the pectoral muscles and anterior deltoids, which are often already overactive and tight in people with rounded shoulders. Can pull shoulders further forward.
   • Modification: Reduce frequency/volume, or substitute with neutral-grip dumbbell presses that allow more natural shoulder alignment.
2. Chest Flys (Machine or Dumbbell)
   • Why: Isolates and shortens the pecs, potentially exacerbating tightness and forward shoulder posture.
   • Modification: Avoid or significantly reduce; prioritize scapular retraction and postural work instead.
3. Overhead Press (Barbell or Dumbbell) – Especially with Poor Form
   • Why: If your thoracic spine is stiff or shoulders lack mobility, pressing overhead can force the head and neck forward or cause shoulder impingement.
   • Modification: Only perform if you have adequate thoracic extension and shoulder mobility. Consider landmine presses or half-kneeling overhead presses to engage the core and promote better alignment.
4. Upright Rows
   • Why: Places the shoulders in internal rotation and elevation, which can aggravate impingement and reinforce poor posture.
   • Modification: Avoid entirely; use lateral raises with a slight forward tilt (thumbs-up position) instead.
5. Lat Pulldowns or Pull-Ups Behind the Neck
   • Why: Forces the shoulders into extreme external rotation and retraction with compromised mechanics, straining the rotator cuff and cervical spine.
   • Modification: Always pull to the front of the chest, keeping the chest up and shoulders back/down.
6. Heavy Front Raises
   • Why: Overemphasizes the anterior deltoids, which are typically already dominant in rounded shoulder posture.
   • Modification: Minimize or avoid; focus on rear delt and mid-back work instead.
7. Push-Ups with Poor Scapular Control
   • Why: If done with protracted (winged) shoulder blades and a collapsed chest, push-ups can reinforce forward shoulder posture.
   • Modification: Only perform if you can maintain scapular retraction and core engagement. Consider wall or incline push-ups with focus on posture.

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✅ What to Do Instead:

• Strengthen: Mid/lower traps, rhomboids, rear delts, and deep neck flexors.
  • Examples: Face pulls, band pull-aparts, prone Y/T/W raises, rows (seated cable, bent-over, inverted).

• Stretch/Mobilize: Tight pecs, lats, and anterior shoulder capsule.
  • Examples: Doorway pec stretch, foam rolling upper back, sleeper stretch (if needed).

• Improve Thoracic Mobility: Cat-cow, thoracic extensions over foam roller, open books.

💡 Tip: Always prioritize form over weight. If an exercise causes your shoulders to round forward or your upper back to hunch, stop and reassess.

Working with a physical therapist or certified trainer familiar with postural correction can help tailor your program safely and effectively.