Rolled shoulders

Important!! The following is a text only archive!
For full features; Go to Rolled shoulders

posted by Xerxes

My shoulders are starting to roll forward from working out, what exercises could be recommended to counteract this?
Many thanks

Xerxes

posted by shortz

You mean it's more of a posture probem? This is most likely from over powering front delts and chest. You need to strengthen your upper back more and also your rear delts. This is a common problem, but can be fixed with focus.

Make sure on your back exercises you are contracting your back...you must break the plane with your elbows in order to effectively work the back. Also, I see too many guys when doing DB rows, acting like they're rip starting a lawn mower. THis is bad form and does nothing but compromise you for an injury. When you pull back, you should contract like you're squeezing your shoulder blades together.

Chins, rows and above all, deads...want a strong back, you need deads and/or good mornings.

posted by GavinLaird

What shortz said, also some kind of external rotation (L-flyes for example) done after your benches.

Make sure and do a similar volume of upper back "pulling" exercises as you do pressing exercises in the training week. For every bench there should be a row, for every overhead press a chin. Do rear delts with both pressing exercises and again with rowing / pulling work. Your teres / rhoms / rear delts etc will all benefit and as a reuslt you'll have better posture and a stronger, more stable press.

Cheers,

Gavin.

posted by Xerxes

Many than ks for your responses gents I appreciate your input

* Add Your Comment - Ask a question *
Share the knowledge!

+
+
+
+
+
+ ...

+
+
------
+
+
+
------
+
+
+
+