Home Baseball Content Should You “Balance” Your Pushes and Your Pulls?

Should You “Balance” Your Pushes and Your Pulls?

Written on November 21, 2017 at 2:32 pm, by Eric Cressey

A while back, I posted on social media about how I think the concept of balancing pushes with pulls in your programming is outdated. It received some hefty debate, so I thought I'd delve into the topic a bit further in today's video.

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8 Responses to “Should You “Balance” Your Pushes and Your Pulls?”

  1. John Says:

    Thanks for all you do Eric. Why is a landmine press more desirable than a plain old shoulder press or shoulder press machine?

  2. disqus_5T2jXBEN10 Says:

    This post makes sense, applying individual programs depending on assessment seems like the hallmark of modern training. I think the emphasis on puling in some programs is many people, when left to themselves, will be press dominant, and when programming for the average person the pulls will offset years of dominant pressing movements. Additionally, using dumbbells tend to improve and develop bi- lateral movement as well because many people also tend to be barbell dominant.

  3. nick beatty Says:

    some great insights eric, nice work.

  4. Shane Mclean Says:

    How does the position of the thoracic spine play into the ratio of pushes and pulls?

  5. Anthony Guttadauro Says:

    Great Post Eric! Been following your content for a while and you never let me down. Just found out I am too rhomboid dominant and now I know how to fix it.

    Keep up the good work bud.

  6. Eric Cressey Says:


    More kyphotic likely means you’ll need more pulling.

    Flatter usually means you’ll need more pushing to drive serratus function.

  7. Eric Cressey Says:


    I think it’s a bit more friendly because you don’t have to compete against gravity quite as hard. Effectively, it’s a hybrid between OH and horizontal pressing that also allows the scap to move freely.

  8. Andrew Says:

    I dropped lat pull downs as they would constantly tighten my pec minor, and then I also increased facepulls and I found I developed a massive rib flare. I also notice somewhat of an elevated shoulder position. I don’t know whether I should bring pulldowns back or focus more on scapular protraction and upward rotation. When I do the pulldown motion in the mirror, it sure doesn’t fix the rib flare, it makes them flare more. But at the same time, dropping pulldowns may have been one of the causes of the rib flare. Maybe it was just the increase in facepulls increasing rhomboids.

    This stuff is confusing………

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